The content in this article should not be taken as medical advice. Please consult with your healthcare provider regarding your individual health needs.
The FITT principle
The FITT principle is an acronym that stands for frequency, intensity, timing, and type. It’s a clever little acronym to help you remember the most important things to keep in mind about physical activity. Let’s dig into each a little deeper.
Frequency
We all know by now that daily physical activity is the goal (and we also know it’s just not always possible). The best thing you can do is establish an exercise routine that fits your lifestyle and use it to get into a rhythm and build some momentum. For the best effects on glucose health, the American Diabetes Association (ADA) recommends trying not to allow more than two days to go by without activity.
Timing
Most adults should incorporate moderate-intensity exercise at least 150 minutes (about 2.5 hours) per week. Ideally, these 150 minutes are spread over at least three days in a week. The key is to go at your own pace and build frequency and intensity gradually. Becoming more fit doesn’t need to be a race.
Intensity
Moderate to high-intensity exercise is recommended for the most impactful results. Moderate exercise includes things like brisk walking, riding a bike, hiking, and even pushing a lawnmower. This kind of aerobic activity quickly increases muscle glucose uptake and the action of naturally occurring insulin. The effect continues for a couple hours after exercise and can even last as long as 48 hours if the exercise is longer in duration.
Type
For optimal glycemic numbers, aim for a balance of strength training and aerobic activity. You might try brisk walking, cardio, cycling, or swimming to get your heart rate up. To help build and maintain muscle strength, you can add in some weightlifting or body-weight exercises. And don’t forget about practices like yoga or tai chi which can help you improve flexibility and reduce stress.
Why activity matters
Integrating exercise into your daily routine can help you manage blood glucose levels, improve your overall health, and enhance your quality of life. Just look at all these benefits:
Blood glucose control
Regular exercise helps your body use naturally occurring insulin more efficiently, which can lower blood glucose levels and potentially reduce the need for medication.
Heart health
High blood sugar has been shown to increase the risk of cardiovascular diseases. Physical activity can help: it strengthens the heart and improves blood circulation.
Weight management
Exercise, combined with a balanced diet, can help you maintain a healthy weight, which is particularly beneficial for those with type 2 diabetes.
Mental well-being
Physical activity boosts mood and reduces stress.
Getting started safely
Before beginning a new exercise regimen, it’s a good idea to consult your healthcare provider. They can help tailor an exercise plan that suits your health status and personal goals. Here are a few things to keep in mind:
Start slow
If you’re starting a new exercise program, begin with shorter sessions and gradually increase the duration and intensity.
Choose activities you enjoy
You’re more likely to stick with exercise if it’s something you love, whether it's dancing, hiking, or playing a sport.
Stay hydrated
Drink plenty of water before, during, and after exercise.
Monitor your glucose
Use a glucose biosensor to check glucose levels before and after exercise to understand how different activities affect you.
Did you know?
Unlike blood glucose meters that measure glucose levels in the blood, glucose biosensors measure glucose in the interstitial fluid in the surrounding cells just beneath your skin.
The bottom line
Incorporating physical activity into your daily routine is one of the most effective ways to manage glucose levels and improve your overall well-being. Remember: every bit of movement counts, and every journey starts with a single step.
Curated & reviewed by: Kristyn Milburn
MSN, NP-C, BC-ADM, CDCES
MSN, NP-C, BC-ADM, CDCES
Kristyn Milburn is a dedicated nurse practitioner and diabetes care and education specialist, holding board certification in advanced diabetes management.
