The Healing Power of Nature: Outdoor Activities for Type 2 Diabetes Control

By Type2 Advice

June 14, 2023

Nature itself is the best physician. - - Hippocrates

If you have type 2 diabetes, you may already know that being physically active is one of the best ways to manage your condition and prevent complications. But did you know that being active outdoors can have even more benefits for your health and well-being?

In this article, we will explore how outdoor activities can help you control your blood sugar levels, lower your blood pressure and cholesterol, improve your mood and energy, and reduce your health care costs. We will also give you some examples of outdoor activities that you can try, depending on your preferences and abilities. Finally, we will provide some tips on how to stay safe and enjoy your time in nature.

Why outdoor activities are good for type 2 diabetes

Being active outdoors has many advantages over indoor exercises. Here are some of them:

Outdoor activities expose you to natural light, which can help regulate your circadian rhythm (your body’s internal clock) and improve your sleep quality. Better sleep can help lower your stress hormones and improve your insulin sensitivity (how well your body uses insulin to lower blood sugar)
Outdoor activities expose you to fresh air, which can boost your immune system and reduce inflammation. Inflammation is a key factor in many diabetes complications, such as heart disease, kidney disease, and nerve damage.
Outdoor activities expose you to green spaces, such as parks, forests, and gardens, which can have a calming effect on your mind and body. Studies have shown that spending time in nature can lower your blood pressure, heart rate, and cortisol levels (a stress hormone that can raise blood sugar). It can also enhance your mood, creativity, and memory.
Outdoor activities offer more variety and challenge than indoor exercises. You can choose from different types of activities, such as walking, running, cycling, swimming, hiking, gardening, or playing sports. You can also vary the intensity, duration, and frequency of your workouts according to your goals and fitness level. This can help you avoid boredom and burnout, and keep you motivated to stay active.

How much outdoor activity do you need?

The American Diabetes Association recommends that people with type 2 diabetes get at least 150 minutes of moderate-to-vigorous aerobic exercise per week, spread over at least three days. Aerobic exercise is any activity that makes your heart beat faster and makes you breathe harder. Examples of aerobic outdoor activities are walking briskly, jogging, cycling, swimming, or dancing.

In addition to aerobic exercise, the American Diabetes Association also recommends that people with type 2 diabetes do some strength training at least twice a week. Strength training is any activity that makes your muscles work harder than usual. Examples of strength training outdoor activities are lifting weights, doing push-ups or squats, or using resistance bands.

However, these are general guidelines that may not apply to everyone. The amount and type of outdoor activity that is best for you depends on several factors, such as your age, weight, health status, medication use, and personal preferences. You should consult with your health care provider before starting any new exercise program. They can help you set realistic and safe goals based on your individual needs and abilities[.

What are some outdoor activities that you can try?

There are many outdoor activities that you can choose from to suit your interests and abilities. Here are some examples:

Walking: Walking is a low-impact activity that many people enjoy. It is easy to do and does not require any special equipment or skills. You can walk anywhere: in your neighborhood, in a park, on a trail, or on a treadmill outside. You can also adjust the intensity of your walk by changing the speed, distance, or terrain.
Running: Running is a high-intensity activity that can help you burn more calories and improve your cardiovascular fitness. However, running also puts more stress on your joints and muscles than walking, so it may not be suitable for everyone. If you want to start running, you should do it gradually and with proper training and guidance from your health care provider.
Cycling: Cycling is another low-impact activity that can help you improve your endurance and leg strength. You can cycle on a road, a bike path, or a stationary bike outside. You can also vary the intensity of your cycling by changing the speed, distance, or resistance.
Swimming: Swimming is an ideal activity for people with type 2 diabetes because it does not put pressure on your joints. Swimming works your whole body and can help you improve your flexibility and balance. You can swim in a pool, a lake, or an ocean. You can also try water aerobics, which is a type of exercise that involves moving your arms and legs in the water to music.
Hiking: Hiking is a great way to explore nature and enjoy the scenery. Hiking can help you improve your stamina and muscle strength. You can hike on different types of trails, ranging from easy to difficult. You can also use hiking poles or backpacks to increase the challenge and burn more calories.
Gardening: Gardening is a relaxing and rewarding activity that can help you reduce stress and improve your mood. Gardening can also help you burn calories and strengthen your muscles and bones. You can garden in your backyard, in a community garden, or in a pot on your balcony. You can grow flowers, vegetables, or herbs.

How to stay safe and enjoy your outdoor activities

To make the most of your outdoor activities, you should follow some safety tips and precautions. Here are some of them:

Check your blood sugar levels before, during, and after your activity. Physical activity can lower your blood sugar levels, so you may need to adjust your medication, food, or insulin intake accordingly. You should also carry some fast-acting carbohydrates, such as glucose tablets, juice, or candy, in case of hypoglycemia (low blood sugar).
Wear comfortable and appropriate clothing and footwear. You should dress according to the weather and the type of activity you are doing. You should also wear shoes that fit well and provide good support and cushioning for your feet. You may want to wear special socks or inserts to prevent blisters or injuries.
Stay hydrated and protect yourself from the sun. You should drink plenty of water before, during, and after your activity to prevent dehydration. You should also wear sunscreen, sunglasses, and a hat to protect yourself from sunburn and heatstroke.
Warm up and cool down properly. You should do some gentle stretches and movements before and after your activity to prepare your muscles and joints and prevent injuries. You should also start slowly and gradually increase the intensity and duration of your activity as you get fitter and more comfortable.
Listen to your body and know your limits. You should not push yourself too hard or too fast beyond what you can handle. You should pay attention to any signs of pain, discomfort, fatigue, or breathlessness, and stop or slow down if you feel unwell. You should also rest when you need to and take breaks as often as necessary.

Conclusion

Outdoor activities are a wonderful way to manage your type 2 diabetes and improve your overall health and well-being. They can help you lower your blood sugar levels, blood pressure, and cholesterol, as well as boost your mood, energy, and confidence. They can also help you save money on health care costs by reducing the need for medication or hospitalization.

There are many outdoor activities that you can try, depending on your preferences and abilities. You can walk, run, cycle, swim, hike, garden, or play sports. You can also mix and match different activities to keep things fun and interesting.

However, before starting any new exercise program, you should consult with your health care provider to make sure it is safe and suitable for you. They can help you set realistic and personalized goals based on your individual needs and abilities.

You should also follow some safety tips and precautions to avoid any complications or injuries while being active outdoors. You should check your blood sugar levels regularly, wear comfortable clothing and footwear, stay hydrated and protected from the sun, warm up and cool down properly, listen to your body, and know your limits.

By being active outdoors, you can enjoy the healing power of nature and take charge of your type 2 diabetes. You can also have fun, relax, and connect with yourself and others.

So what are you waiting for? Grab your shoes, water bottle, glucose tablets, sunscreen, hat, sunglasses, and go outside!

One touch of nature makes the whole world kin. - - William Shakespeare