How Exercise Can Help Prevent and Manage Type 2 Diabetes

By Hillary Sharp, Certified Personal Trainer

Diabetes, and more specifically type 2 diabetes, is a condition that is prevalent in our community with over 500,000 Kentuckians living with type 2 diabetes. Diabetes can be caused by an auto-immune disorder that attacks insulin creating cells in the pancreas (known as type 1 diabetes), by lifestyle factors like obesity and sedentary lifestyle (type 2 diabetes), or by other factors like gestational diabetes during pregnancy. According to the American Diabetes Association, it’s estimated that over 1 million people in Kentucky alone are living with a condition called pre-diabetes and may be unaware. Many people with pre-diabetes experience no symptoms, and regular health screenings are important to look at indicators like blood glucose and A1C levels.

While type 1 diabetes is a chronic condition that must be managed carefully, the other forms of diabetes can be addressed with changes to lifestyle and nutrition under the advice of a medical professional. Dietitians and endocrinologists use resources like nutrition education and medications like insulin and GLP1-s to help control blood glucose levels and support the pancreas in insulin production. Some of these changes are beneficial regardless of diabetes status, such as including more fiber in meals and limiting foods high in sugar and refined carbohydrates.

Another strategy for preventing diabetes is focusing on exercise, specifically strength training to build muscle mass. Skeletal muscle consumes a large amount of blood glucose and stores that glucose for later use. More skeletal muscle means a more stable level of blood glucose throughout the day, taking stress off the endocrine system and pancreas. Body composition is a good indicator of diabetes risk, and individuals with a higher percentage of muscle mass are less likely to be at risk for diabetes.

Having a routine exercise program that includes resistance training and cardiovascular exercise can benefit anyone, not just those living with diabetes. The American Council on Exercise recommends 150 minutes of moderate intensity exercise per week, or 30 minutes a day for 5 days of the week. This can include activities like walking, calisthenics/bodyweight exercises, group sports like pickleball, and traditional strength training with weights. Finding a form of exercise that you enjoy often leads to a more consistent and lasting routine. Getting support from friends and family or by working with a personal trainer can also keep you motivated to make positive health changes.

Hillary Sharp is a certified personal trainer at the Owensboro Health Healthpark.