The Importance of Physical Activity for Pre-Diabetic and Diabetic Patients: Move More, Sit Less

Living with prediabetes or diabetes requires making lifestyle changes that can help control blood sugar levels and prevent complications. One of the most effective ways to manage and improve diabetes is through regular physical activity. The theme “Move More, Sit Less” emphasizes the importance of staying active and reducing sedentary behavior, which is essential for both pre-diabetic and diabetic patients. Physical activity for diabetics plays a crucial role in managing blood sugar levels, improving insulin sensitivity, and enhancing overall quality of life. 

For anyone working with a trusted diabetes doctor in Dubai, incorporating movement into daily life is often one of the first steps recommended. In this blog, we’ll explore why physical activity is essential for people with prediabetes or diabetes—and how small, consistent actions can make a big difference.

Physical activity has a profound impact on blood sugar control, insulin sensitivity, and overall health for people with diabetes or those at risk. For starters, regular physical activity helps improve insulin sensitivity, meaning the body can use insulin more effectively. This is particularly beneficial for people with diabetes, as it can help regulate blood sugar levels more easily. Even short bursts of activity can help increase insulin sensitivity, making it easier to manage blood sugar throughout the day.

Exercise also helps control blood sugar levels by using up glucose (sugar) in the blood for energy. This can reduce the need for medication in some people with diabetes, and in others, it can complement their prescribed treatments. By engaging in regular physical activity, blood sugar levels remain stable, and the risk of dangerous highs and lows is minimized.

Best Physical Activities for Diabetics

If you’re under the care of a thyroid doctor in Dubai or managing coexisting conditions like PCOS or hypothyroidism, it’s still safe—and recommended—to stay active. Here are exercises that are effective and easy to start:

• Walking

A great low-impact cardio option. Try 30 minutes a day, five times a week.

• Swimming or Cycling

Gentle on joints, but effective in burning calories and improving heart health.

• Strength Training

Builds lean muscle mass, which improves metabolism. Use resistance bands, light weights, or bodyweight exercises like squats.

• Yoga or Pilates

Improves flexibility, stress levels, and body awareness. Ideal for beginners or those with joint pain.

Additionally, for people with prediabetes, exercise can be an effective tool to prevent the progression to type 2 diabetes. Studies show that those with prediabetes can reduce their risk of developing full-blown diabetes by up to 58% with regular physical activity and a healthy lifestyle.

In terms of weight management, physical activity plays an essential role in burning calories, reducing body fat, and improving muscle mass. For people with diabetes, maintaining a healthy weight is crucial, as it supports better blood sugar control and reduces the risk of diabetes-related complications. Moreover, physical activity has a positive impact on cardiovascular health. Since diabetes increases the risk of heart disease, exercise helps strengthen the heart, improve circulation, and lower blood pressure and cholesterol levels—critical factors in maintaining heart health. Beyond physical health, exercise also enhances mental well-being. Living with a chronic condition like diabetes can be stressful, and physical activity for Diabetics is a natural way to alleviate anxiety and depression. It boosts the release of endorphins, which are the body’s natural mood lifters, providing both physical and emotional benefits.

One of the key recommendations for people with diabetes or prediabetes is to reduce sedentary behavior and avoid long periods of sitting. Sitting for extended periods can worsen insulin resistance and contribute to weight gain, both of which are risk factors for developing type 2 diabetes. This is where the theme “Move More, Sit Less” becomes incredibly important. Breaking up sitting time with short movements throughout the day can have a big impact on insulin sensitivity and overall health.

Incorporating more movement into your daily routine doesn’t always require intense workouts. Small changes, such as taking the stairs instead of the elevator, walking during phone calls, or standing up every 30 minutes to stretch or walk around, can all contribute to better blood sugar control. These simple actions help reduce the time spent sitting and increase overall physical activity.

For those new to exercise or with physical limitations, low-impact exercises like walking, swimming, or cycling are excellent choices. These exercises are gentle on the joints but still provide significant benefits for blood sugar regulation and cardiovascular health. Additionally, incorporating strength training into your routine helps build muscle, which improves metabolism and insulin sensitivity. Strength training doesn’t have to involve heavy weights—it can include exercises like bodyweight squats or lunges, resistance bands, or light dumbbells. Aim for at least two days a week of strength training to build muscle and improve insulin function.

Finally, engaging in cardiovascular exercises like brisk walking, jogging, or cycling helps improve heart health, burns calories, and stabilizes blood sugar. For people with diabetes, cardio is an essential component of any exercise routine, as it aids in maintaining a healthy weight and lowers the risk of complications. Aim for at least 150 minutes of moderate-intensity aerobic activity each week.

How Much Physical Activity Is Recommended for Diabetics?

The American Diabetes Association (ADA) recommends the following guidelines:

• At least 150 minutes per week of moderate-intensity aerobic activity (e.g., brisk walking, cycling).

• Strength training exercises (e.g., resistance bands, bodyweight exercises) at least 2 days per week.

• Avoid sitting for long periods. Aim to get up and move around every 30 minutes.

Physical Activity Tips for Beginners

If you’re new to exercise or have health concerns, start slow and consider these tips:

• Consult your diabetes doctor in Dubai before beginning a new exercise program.

• Choose activities you enjoy to stay motivated.

• Start with 10–15 minutes per day and gradually increase.

• Monitor your blood sugar levels before and after workouts.

• Stay hydrated and wear appropriate footwear.

Need expert advice?

With the right diet, regular exercise, and appropriate medication, you can lead an active life without letting diabetes control your health. Consult Dr. Aswin Pankajakshan, the best endocrinologist in Dubai, to learn more about the treatment options that suit you. Since every patient is unique, your treatment plan will be personalized to fit your specific needs. Contact us today to schedule an appointment.