Boosting Mind and Body: How exercise supports mental health and Diabetes

Diabetes and mental health: a two-way connection

Managing diabetes is about more than just blood sugar levels; it also affects your mental health. The ongoing need to stick to a meal plan, stay active, and take medication can be very stressful. People living with diabetes are up to 3 times more likely to experience depression, creating a cycle where stress worsens mental health, and mental health struggles can complicate diabetes management. Recognising this two-way connection can help break the cycle.

How can exercise improve mental health?

Exercise not only boosts mood and reduces stress, it also helps with anxiety and depression. Studies show that regular exercise can lower the risk of developing these conditions. During physical activity, the body releases chemicals like endorphins and serotonin, which help lift your spirits.

Regular physical activity boosts endorphins and helps new brain connections grow, which regulates mood. For anxiety, aerobic exercises like running or cycling improve the body’s stress response. In addition to aerobic exercises, resistance training, such as weightlifting, also helps reduce symptoms of depression and boosts overall mood.
Research suggests that exercise can be as effective as medication for mild to moderate depression.

Exercise works well with other treatments, like therapy or medication, making it a valuable part of a mental health treatment plan.

Leisure-time physical activity and mental health

If you’re looking for something a little less structured than exercise – physical activities, like walking, dancing, gardening, or tai chi – might be a more fun way to improve mental health.

These activities not only reduce anxiety and depression but also boost your overall mood and cognitive function. Many leisure activities involve social interaction, which can help reduce loneliness and offer emotional support. Incorporating activities you enjoy into your routine is an effective way to enhance both mental and physical wellbeing.

Practical tips to get started

• Move regularly – Start with 10 minutes every day.
• Do what you love – Choose activities you enjoy, such as dancing or hiking.
• Add mindfulness – Try yoga, tai chi, or mindful walking .
• Get outdoors – Exercise in sunlight and nature.
• Be social – Exercise with friends or join a community or fitness group.
• Mix it up – Combine aerobic exercise, strength training, and recreational activities.

How to measure your mood

To see how exercise and physical activity affect your mood, rate your mood on a scale from 0 to 10 before and after your activity, where 0 is the worst mood and 10 is the best.

Compare the ratings to see if there’s a change. An increase means your mood has improved, while no change or a decrease suggests otherwise.

Keep in mind factors like the activity you’re doing and how hard you’re working. Repeat this process over several sessions to get a clearer picture of how exercise affects your mood over time.

Incorporating exercise and physical activity into your daily routine is one of the best ways to boost mental health. Whether managing stress, improving mood, or reducing symptoms of anxiety and depression, exercise and physical activity offer clear benefits. By choosing activities you enjoy and making it a regular part of your life, you can improve your overall wellbeing. Start today—your mind and body will thank you!

Want support to start exercising?

If you're looking for support to start exercising, Diabetes Victoria offers two specialised diabetes education programs focused on exercise. These programs are designed to help you incorporate physical activity into your routine safely and effectively.

Ready Set Go, Let’s Move

Knowing where to start and how to stay motivated can be tough. This is where Ready Set Go, Let’s Move comes in. Get support and be empowered to take the first step in making exercise a part of your routine, or perhaps increasing the amount you are already doing.

The Ready Set Go, Let’s Move program covers:
• The positive effects exercise can have on blood glucose levels
• What could be stopping you from being more active
• Your personal step-by-step plan of action.

You’ll also get a booklet with exercises you can do at home with minimal equipment. So, don’t wait—get ready, set, go!

Click here for available programs

Beat It: physical activity &lifestyle program

Beat It is an 8-week group exercise and lifestyle program to help you better manage your diabetes and improve your general health. This program involves moderate intensity aerobic, strength and balance-based exercises as well as education sessions on healthier living.

The Beat It program includes:
• An initial health and fitness assessment
• 16 group sessions (two per week)
• An individualised exercise program tailored to your abilities
• Education sessions on various diabetes management topics
• Progress tracking
• A final consultation.

Whether you have exercised before or need some help getting started, the Beat It program will help you on your journey to a healthier and more active life.

Click here for available programs