Every week, Dr Jean-Marc Sène, sports doctor, presents his sports column in Priorité Santé. This week, he talks to us about the effects of sport on diabetes.
3 mins
Why practice physical activity if you have diabetes?
In the same way as diet and taking treatments (medication and/or insulin), physical activity is a pillar of long-term diabetes control. When you are prediabetic, physical activity reduces the risk of becoming diabetic in the medium term (3 years) by around 50% and helps delay the onset of the disease. This is why it is essential to contact health professionals to carry out a laboratory examination and to obtain medical follow-up if necessary.
Prediabetes is a wake-up call to pay more attention to your body and make changes that will lead to a longer, healthier life. The best treatment for prediabetes is through a change in lifestyle and based on compliance with health and diet rules.
When you have type 1 or type 2 diabetes, any physical or sporting activity has a positive effect on blood sugar levels in addition to drug treatments and a varied and adapted diet, but also on the prevention of complications of diabetes. As the body consumes more energy during physical activity than during rest, practicing physical activity with type 1 diabetes requires adapting food intake and insulin intake according to the activity. For people with type 2 diabetes, physical activity notably improves insulin action (reduction in insulin resistance).
What are the benefits of physical activity and sport?
The benefits of sport are numerous:
- Improved insulin sensitivity and glycemic balance
- Reduced risk of cardiovascular disease and high blood pressure
- A reduction in abdominal fat
- A reduction in bad cholesterol (LDL) levels
- An increase in good cholesterol (HDL) levels
- Help with maintaining or losing weight
- Reduced stress and anxiety
- An increase in self-confidence and well-being
- Improved sleep quality
What type of physical activity to practice?
There is no one type of physical activity that is suitable for everyone with diabetes. It’s about finding what works for you. It can depend on a lot of things, like what you like, where you are, and how much time you have. Not everyone has the same constitution and certain activities should be avoided or favored depending on your profile (state of health, age, pregnancy, lifestyle habits, complications, etc.)
In general, it is best to try to combine different types of gentle, more intense activities, but in a progressive manner. This is because different types of activities have different benefits and use different parts of your body. Whether you engage in gentle or more intense activities, in a group or alone, all ways are good to stay active.
At home, at work, or as a hobby, mobilizing the body is essential to preserve your health and limit weight gain. Group activities are an excellent way to share your experience and encourage you to return to and continue an activity in the long term.
Gentle and endurance activities are ideal, because the muscles always have enough oxygen to burn glucose: swimming, gymnastics, sustained walking (30 minutes between 4 and 6 km/h)…), jogging, cycling, etc.
Sports activities such as tennis, football, handball or water polo, on the other hand, require sometimes brutal efforts and force the body to push itself to the limit. They are possible when the illness is well balanced and the activities are mastered.