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November is Diabetes Awareness Month! To kick off the month, two Shirley Ryan AbilityLab exercise physiologists share insights about how movement, strength and mindfulness all play a key role in supporting people living with diabetes or prediabetes.
Read on for a conversation with Cait Wong, who leads Shirley Ryan AbilityLab’s Diabetes & Fitness Education class, and Helena Baron, who leads mat yoga classes and chair yoga for wheelchair users at the Adaptive Sports & Fitness Center.
Exercise & Diabetes Management With Cait Wong
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Why is exercise such an important part of diabetes care?
Exercise is one of the most effective tools for improving how your body uses insulin. It supports heart health; helps lower blood glucose levels; and reduces A1C levels (as shown on an A1C test, which measures the average amount of glucose or sugar in the blood over the past three months). Even a few minutes of movement each day can make a measurable difference. The American Diabetes Association recommends combining both aerobic and strength training for the best results.
What makes Shirley Ryan AbilityLab’s Diabetes Fitness & Education class unique?
Our program blends cardio intervals, functional strength work and education. Every session is tailored to meet people where they are — whether they’re new to exercise or getting back on track. We focus on practical strength, stamina and endurance to help participants manage blood sugar while feeling stronger and more confident in daily life.
How often should someone exercise for optimal benefit?
The American Diabetes Association recommends at least 150 minutes of moderate aerobic activity per week, plus 2-3 strength training sessions. We encourage clients to find movement they enjoy — whether that’s structured exercise, walking or an active hobby. Consistency is the most important part.
Any advice for someone nervous to start?
Start small and be kind to yourself. You don’t need to do it all at once. Even 10-minute bouts of movement count. Our classes are supportive and adaptive. We’ll guide you safely at your own pace and monitor your vitals and blood sugar levels to make sure you are safe while exercising!
Diabetes & the Benefits of Yoga With Helena Baron
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How can yoga benefit people living with diabetes?
Yoga supports both physical and emotional well-being. Studies show that it can help lower fasting glucose and A1C levels while improving mood and reducing stress. When your body and mind are calmer, it’s easier to maintain stable blood sugar.
Does yoga count as exercise for diabetes management?
Absolutely. While yoga might look gentle, it builds strength, flexibility and balance. Plus, it supports the nervous system, which can help reduce stress-related glucose spikes.
How does stress impact blood sugar, and how can yoga help?
Stress raises cortisol, which can cause higher blood sugar levels. Yoga helps regulate your stress response through breathwork and mindfulness, making it a powerful complement to traditional exercise.
What kind of yoga is offered at Shirley Ryan AbilityLab?
Our classes are designed for all ability levels. We focus on gentle, functional movement, mindful breathing and relaxation. You don’t need any prior experience — we modify everything to ensure safety and accessibility. We have two types of classes: mat yoga for those who are able to transfer on the floor mat, as well as chair yoga for those who prefer to stay seated and for wheelchair users.
Ready to Get Started?
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Whether it’s through strength training, yoga or a combination of both, movement truly is medicine. Shirley Ryan AbilityLab’s team of exercise physiologists provide safe, individualized options to help participants move better, feel better and live well with diabetes.
Call 312-238-5001 to learn more about the Diabetes Fitness & Education class, as well as yoga, strength and functional fitness programs and classes. The Adaptive Sports & Fitness Center offers more than 20 weekly classes — a great opportunity to find a supportive community and the motivation to get moving.
