The International Diabetes Federation expects that in 2050, the number of US adults with diabetes will rise to 43 million. If you are part of the actual population having this condition, remember, living with type 2 diabetes doesn’t have to be a nightmare for you. When you support your routine with usual physical activity, you can reduce the risk of painful neuropathy and manage the common symptoms of your diabetes.
Having a care priority with your blood sugar levels can prevent permanent damage to your organs and nerves, considering it can lead to complications and impact your daily lifestyle. One of those derivative symptoms is painful diabetic neuropathy, which is a nerve condition that produces burning sensations and discomfort radiated to your feet and legs. However, at the University Pain and Spine Center, we believe in the early detection and the value of implementing daily habits to support your body in this new journey of managing diabetes.
The Link Between Exercise and Diabetes
When you stay active, you are doing one of the most effective strategies to manage diabetes. The exercise makes your body use glucose for energy, reducing or maintaining your blood sugar levels naturally. Consequently, regular physical activity also improves insulin sensitivity because the body initiates a more efficient process with the insulin that it produces.
Movement means health, especially if you are at risk of developing painful diabetic neuropathy. Doing your exercise routine can promote better circulation, reduce inflammation, and support nerve health. Now you can see, physical activity is not only about managing your symptoms, but it’s also about preventing future complications and taking control of your condition.
Best Physical Activity Options For Diabetics
We understand that with diabetes, you must make changes in your diet and in your life in general. With physical activity, the key is finding exercises that are safe, enjoyable, sustainable, and most importantly, that suit your lifestyle. You don’t have to run a marathon or do an Iron Man; with small and consistent actions, you can achieve long-term results. For us, these are the best physical activities you can do:
Walking or Soft Running
Both options have a low impact, which means they don’t need a big effort. Walking and soft running are also accessible options because you will only need comfy shoes to start implementing these activities into your routine. The cardiovascular benefits include improved circulation and reduced blood sugar levels.
Swimming
If there is a physical activity that activates most of your muscles, it is swimming. Besides being an excellent cardiovascular option, this exercise is gentle on your joints and improves your breathing capacity by strengthening your lungs.
Weight Training
Through strength exercises with weights or resistance bands, you can also improve your control over diabetes. If you practice this activity, you can gain muscle mass, and as a result, your metabolism can be regulated and enhance better insulin sensitivity. Another factor is that diabetes patients experience muscle loss because of their condition; after all, with training and a balanced diet, they can prevent this consequence.
Flexibility Activity
Activities as yoga or tai chi can help you with balance, stress reduction, and blood sugar level regulation. Adding these exercises to your routine can help you adopt a better posture and reduce the risk of lesions, preventing complications related to your healing process.
Making Exercise a Habit When You Have Diabetes
Starting an exercise routine can feel overwhelming because you may be feeling chronic pain or fatigue derived from diabetes. The key is to build a habit with small but smart moves, staying consistent, and enjoying the activity. Here are practical tips to implement exercise in your lifestyle:
- Start with short sessions: you can add short walks after your meals or light stretching in the morning before starting your day.
- Set realistic goals: frequency is the key; it’s useless to do a full-intensity workout session if you’re only doing it one or twice a week. Focus on achieving four or five sessions starting.
- Listen to your body: every person has their own rhythm. Track your progress, and take a rest when it is necessary.
- Celebrate progress: even small improvements in energy, mood, or blood sugar levels are wins. Celebrate every stage of your habit, feeling healthy.
Should I Worry about Painful Diabetic Neuropathy?
Firstly, what is this condition about? Painful Diabetic Neuropathy is one of the most common complications of diabetes, but many patients who suffer from it don’t understand it. It occurs when high blood sugar levels damage the nerves (usually located in the legs and feet). This condition produces a burning sensation, stabbing pain, tingling, and extreme sensitivity. [Read more right here.]
As a diabetic, you must be alert to this complication, but if you have control over your diabetes and follow a structured routine, you can avoid worrying about it. However, having regular consultations with your healthcare provider can help you prevent it.
Take the First Step with University Pain and Spine Center
You don’t have to live in pain. Make physical activity your tool to help manage blood sugar levels, reduce inflammation, and ease the handling of diabetes symptoms. Take control and combat painful diabetic neuropathy, supported by the University Pain and Spine Center team. We are here to guide you and relieve your pain, with personalized care and solutions that fit your lifestyle and allow you to keep the rhythm of your days. Start with a conversation, and let’s move forward together.