Diabetes affects blood glucose concentrations, but it also has wider-ranging effects on the whole body, including increased risks of heart disease, stroke, blindness, foot ulcers, gangrene, kidney damage, and impotence. Exercise can help reduce these risks and generally improve overall health. If you have diabetes, exercise can help you in particular to:

• Improve blood sugar control. People with Type 2 diabetes generally need to lower their blood glucose levels. Glucose is used by the muscles of your body as they contract and relax during exercise. In order to meet this need for energy, your body taps into glucose stores, thus reducing blood sugar levels.

• Increase insulin sensitivity. People with Type 2 diabetes have insulin resistance. This is a condition in which blood sugar levels are raised because the insulin cannot be transported effectively to the cells. It has been shown that muscular contraction has an insulin-like effect, facilitating the transport of glucose into the cells. Exercise improves insulin sensitivity through muscular contraction and is an essential part of treatment for those with Type 2 diabetes.

• Prevent cardiovascular disease. People with diabetes are at increased risk for cardiovascular disease; exercise can help to lower this risk. Exercise improves the flow of blood through small blood vessels and thus increases your heart’s pumping efficiency, leading to better heart health. Exercise also helps to control or reduce elevated blood pressure, which can cause many cardiovascular problems. Some research suggests that exercise also reduces LDL (bad) cholesterol and increases HDL (good) cholesterol). Good cholesterol levels help to keep your arteries clean and prevent heart complications.

• Improve weight control. Recent studies reported by the American Diabetes Association indicate that 90 percent of people with Type 2 diabetes are overweight or obese. Studies also show that a 10-15 percent weight loss can dramatically improve management of diabetes, and can even reverse the condition. In particular, exercise might also reduce intra-abdominal fat; this is the fat deep in your belly which is linked to Type 2 diabetes and insulin resistance.

• Improve mental and emotional health. Exercise can be particularly helpful for emotional health. It improves the chemical imbalances associated with depression and reduces anxiety levels. And whether it’s yoga, kick-boxing or swimming, exercise is one of the best forms of stress relief available.

• Reduce the need for medication. Some people with diabetes are required to use medication, yet many cases of Type 2 diabetes can be treated with diet and exercise alone. By improving overall diabetic health, exercise can reduce or even bring to an end the need for medication.