Today is World Diabetes Day, a day meant to support and raise awareness for the 537 million diabetics around the world. This year, the theme set by the International Diabetes Foundation is “Diabetes and wellness.” Healthy eating and exercise can make a profound impact on preventing and controlling diabetes. While many factors influence diabetes, their hope is to empower people to take agency over the disease or to encourage others to do the same.
As the Mayo Clinic points out, the benefits of exercise extend to holistic improvement of health, both physically and mentally. For adults, they recommend “150 minutes a week of heart-pumping aerobic activity.” This might sound like a lot, but 2 and a half hours divided over seven days is about 21 minutes of activity a day. In other words, a total investment in health could be accomplished with a few jogs, walking to the metro, biking around, or – as the signs all around Ross Hall remind us – taking the stairs when possible.
Personally, I am always an advocate for running, as it’s (nearly) free and can improve sleep, cardiovascular health, and mental health. And although research is still nascent, a connection between exercise and increased insulin sensitivity is beginning to emerge. Moreover, the amount of running necessary to improve health (20 minutes a day) is possible to fit into many different schedules, unlike other cardio exercises like swimming or kayaking.
Of course, for diabetics, especially those suffering from hypoglycemia, extra precaution is necessary. The Mayo Clinic recommends checking blood sugar before exercise and gives guidance on when to avoid exercise. They recommend consulting with a doctor about activities before engaging with them.
Ultimately, managing diabetes is a lifestyle change, one that requires support. The American Diabetes Association has many resources, as well as a local chapter in the DC Capital area.
