Fight Dabetes

How to Prevent or Reverse Diabetes with a Three-Pronged Approach

Diabetes is a metabolic disease, which is also known to cause high blood sugar levels. It occurs when the body fails to produce or effectively use insulin, but the good news is that diabetes can be prevented, treated, controlled and even reversed through different health and lifestyle interventions.

Let’s discuss the various ways to approach diabetes to prevent and reverse it:

Diabetes can be effectively controlled or even reversed with proper diet, right medications and exercises. While the importance of diet and medication is extensively discussed and every second article on internet talks about it, what often missed is the third pillar; Exercise.  

Exercise and Physical Activity

Regular exercising has helped many reverse their type 2 diabetes. A healthy diet, regular medication with a bit of exercising decreases the demand for insulin and thereby helps reverse diabetes.

Exercising helps in managing weight, increasing energy levels, promoting emotional wellbeing, improving heart health and of course controlling blood sugar levels. At least 30 minutes of physical activity five days a week is recommended.

A lifelong exercise routine that is both enjoyable and attainable has to be designed. While walking is the most convenient option, it is important to explore more options too depending on individual ability. It is important to exercise at a comfortable pace and not overexert.

Two of the most recommended types of exercises for diabetes patients include strength training and aerobics. Examples of strength training are free weights, resistance bands and using weight machines. Bodyweight exercises include sit-ups, lunges, and push-ups. Strength training should be done twice a week with a gap in between two days. Aerobic exercises include walking, swimming, running, biking and dancing.

How Does Exercise Help Lowering Blood Sugar Levels?

·        Exercise makes the body more sensitive to its insulin which means, the cells are better equipped to make use of the available insulin to absorb sugar and use as energy for the body.

·        Exercising also stimulates another kind of mechanism that makes the muscles absorb sugar and use for energy, even without insulin.

Exercise does not only lower blood sugar levels but also contribute to diminish A1C levels in due course of time.

Importance of Exercise

One of the major reasons leading to type 2 diabetes is leading an inactive or sedentary lifestyle. Diabetics being overweight and obese also stem from being inactive. A workout routine would not only lower body mass but decrease insulin resistance as well. People with type 2 diabetes who exercise on a regular basis have better A1C profiles in comparison to those who do not.

Exercise is among the first lines of defence in controlling diabetes. Moreover, it also prevents cardiovascular disease in diabetics. Blood pressure and triglyceride levels can be easily lowered with regular physical activities.

It is important to consult an expert before deciding on the kind of exercise to do as a precautionary measure.


The physiotherapist would assess the general health and fitness of the patient to help plan a personalized exercise program. This is done for people who often struggle to maintain the right weight especially elderly. The exercise program is specific to individual patient with caution movements to not only control blood glucose levels but to achieve ideal weight without injuries. Physiotherapy enhances body’s metabolic movements, thereby leading to slow and gradual yet steady weight loss.

Effective counseling of diabetes patients for exercise ensures both musculoskeletal and cardio-respiratory fitness. For instance, jogging helps in controlling diabetes and high blood pressure. However, repeated foot trauma due to jogging can cause Charcot’s foot or sensory neuropathy.

Most diabetics also suffer from musculoskeletal complications like back pain, frozen shoulder, osteoarthritis, etc. Other conditions include high blood pressure, heart disease, obesity and a history of stroke. Poorly managed type 1 diabetes results in limited joint mobility syndrome. Sciatica and carpal tunnel syndrome are some other neurological ailments that diabetics suffer from. Diabetic amyotrophy causes muscle wasting along with weakening in the thighs. All these conditions can be treated with physiotherapy. The physiotherapist would combine both active and passive exercises along with electrical and mechanical aids to promote neurological and musculoskeletal functions.

Don’t let diabetes control you, lead a healthy life. To know more, visit us at or consult an expert at

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