Our body converts most of the food we eat into sugar (glucose) and releases it into the bloodstream. When blood sugar levels rise, the pancreas signals the release of insulin, a hormone that helps glucose enter cells to be used as energy.
Diabetes occurs when the pancreas does not produce enough insulin or when the body cannot effectively use the insulin it produces. When there is insufficient insulin or the cells stop responding to insulin, too much sugar remains in the bloodstream.
Types of Diabetes
There are three types of diabetes: Type 1, Type 2, and Gestational Diabetes.
Type 1 Diabetes
This type of diabetes is an autoimmune disease, meaning the body’s immune system attacks and destroys the insulin-producing cells in the pancreas, eliminating over 90% of them. As a result, the pancreas produces little or no insulin. People with Type 1 diabetes must take insulin daily. Only about 10% of people with diabetes have this type. Although it is commonly diagnosed in children and young adults, it can develop at any age.
Type 2 Diabetes
In this type, the pancreas continues to produce insulin, but the body develops insulin resistance and cannot use it efficiently. As Type 2 diabetes progresses, the pancreas’s ability to produce insulin decreases.
More information about the risk factors for Type 2 diabetes can be found below.
Gestational Diabetes
This type of diabetes develops during pregnancy in some women. Like other forms of diabetes, it increases blood sugar levels. Gestational diabetes usually disappears after pregnancy. However, if you have had gestational diabetes, you are at a higher risk of developing Type 2 diabetes later in life.
Risk Factors for Diabetes
Type 1 Diabetes Risk Factors
- Genetics and Family History: Genetics play a major role in all types of diabetes. Having a parent or sibling with diabetes increases the risk of developing Type 1 diabetes.
- Pancreatic Disorders: Any disease affecting the pancreas can impair insulin production, increasing the risk of Type 1 diabetes.
- Infections and Diseases: Certain infections and diseases can damage pancreatic cells, disrupting insulin production.
Type 2 Diabetes Risk Factors
- Excess Weight and Obesity: The most significant risk factor for Type 2 diabetes is obesity, as it contributes to insulin resistance and affects glucose metabolism.
- Sedentary Lifestyle: A lack of physical activity makes weight control difficult, increasing the risk of diabetes.
- Genetics and Family History: Just like in other types of diabetes, a family history of diabetes is a major risk factor for Type 2 diabetes.
- Age: One of the most critical risk factors for Type 2 diabetes is aging. Metabolic changes associated with aging can contribute to the development of Type 2 diabetes.
- Polycystic Ovary Syndrome (PCOS): Women with irregular menstrual cycles or prolonged gaps between periods due to PCOS have an increased risk of developing Type 2 diabetes.
Gestational Diabetes Risk Factors
- Age: Being older during pregnancy increases the risk of developing gestational diabetes.
- Family History: If your mother or sister experienced gestational diabetes, your risk of developing it is higher.
- Excess Weight and Obesity: Gaining excessive weight before and during pregnancy increases the risk of gestational diabetes.
Symptoms of Diabetes
The most common symptoms of diabetes include:
- Increased thirst and frequent urination, as the kidneys work harder to filter and remove excess sugar from the bloodstream.
- Dry mouth
- Fatigue and weakness
- Blurred vision
- Numbness or tingling in hands and feet, due to nerve damage caused by high blood sugar levels.
- Slow-healing wounds or cuts
- Unintentional weight loss
- Frequent infections
Diabetes Symptoms in Women:
Women may experience yeast infections or urinary tract infections due to excess sugar in the bloodstream, which promotes fungal overgrowth. Poorly managed diabetes leads to high blood sugar levels, increasing the risk of fungal infections, particularly in the vaginal area.
Diabetes Symptoms in Men:
Diabetes-related nerve damage can cause decreased libido and erectile dysfunction in men. Additionally, reduced blood circulation can lead to muscle weakness.
Diabetes Treatment
Treatment for diabetes varies based on the type of diabetes a person has. It may include regular blood sugar monitoring, insulin therapy, or oral medications. Although diabetes is a chronic disease with no definitive cure, medications, a healthy diet, and regular physical activity play a crucial role in managing the condition and reducing symptoms.
Exercise Therapy for Diabetes
Exercise has scientifically proven benefits for diabetes and many other diseases.
Benefits of Exercise for Diabetes:
- Helps with weight management
- Lowers blood pressure
- Reduces harmful LDL cholesterol
- Increases healthy HDL cholesterol
- Strengthens muscles and bones
- Reduces anxiety
- Improves overall health
Additional benefits for people with diabetes: Exercise lowers blood sugar levels and enhances insulin sensitivity, counteracting insulin resistance.
Best Types of Exercise for Diabetes
There is no single best exercise for diabetes—the ideal choice depends on personal preference and accessibility. The key is consistency in incorporating physical activity into daily life.
Effective exercises for diabetes include:
- Aerobic exercises: Walking, running, swimming, and cycling
- Strength training: Resistance bands, weightlifting, and bodyweight exercises
These workouts help maintain a healthy weight and improve insulin sensitivity.
Staying Physically Active at Home
Even at home, it is possible to stay active:
- Taking short walks inside the house
- Stretching arm and leg muscles while sitting
- Engaging in household chores like sweeping or cooking
- Gardening, if available
Outdoor Physical Activity for Diabetes
Making small adjustments to daily routines can significantly improve physical health:
- Walking or cycling outdoors
- Choosing stairs instead of elevators or escalators
- Parking farther away or getting off public transport one stop earlier
- Engaging in outdoor workouts
Physical Activity at Work
For those who sit for long hours at work, staying active is essential:
- Taking walks during breaks
- Doing seated exercises at the desk
- Performing stretching and breathing exercises to reduce stress and relax muscles
Important Considerations Before Exercising
- Consult your doctor before starting or changing any exercise routine.
- Check your blood sugar levels before exercising.
- If you have numbness in your feet, opt for low-impact activities such as walking, swimming, or seated exercises instead of high-impact workouts.
- If you take insulin or diabetes medication, always carry your medications with you while exercising.
By incorporating regular physical activity into daily life, individuals with diabetes can improve their overall well-being and manage their condition more effectively.