Exercise helps maintain a healthy weight and improves blood sugar levels and insulin sensitivity. It also reduces the risk of cardiovascular disease. It is essential to exercise regularly, especially for people with diabetes. Although medications help manage the condition, they cannot substitute for physical activity. Therefore, people with diabetes should be involved in regular physical activities such as walking, swimming, cycling, and jogging to maintain their health. Let's find out the exercises for people with diabetes.
Exercise for people with diabetes helps to make body more sensitive to insulin
Importance of Exercise in Diabetes Management
Many people with diabetes understand the importance of exercising regularly and how it can help to improve their health. However, exercise can be intimidating for those unused to physical activity. Exercise does not necessarily mean running a marathon or bench pressing your body weight, and it may be helpful to consult with an Accredited Exercise Physiologist to develop a personal exercise plan that is safe for you.
Exercise helps to make your body more sensitive to insulin (the hormone that allows your cells to use blood sugar for energy). It also helps to lower your risk of long-term complications from diabetes, such as heart disease and nerve damage.
Studies have shown that regular exercise can reduce your risk of developing diabetes by 33% compared to diet alone and 47% compared to dieting without training. Regular exercise can improve your overall quality of life by relieving stress, increasing energy levels, and making you feel healthier. However, it is essential to check your blood glucose before and after exercise and to carry juice or glucose tablets in case of hypoglycemia.
Types of Exercise Recommended
It is recommended that people with diabetes engage in 30 minutes of moderate-intensity physical activity on most, preferably all, days of the week. Getting up to this amount of exercise may be challenging if you've not been active for a long time, but start with small sessions of 10 minutes and build up gradually.
Aerobic exercises help your body use insulin more effectively, reducing blood glucose levels. Examples are walking, swimming, cycling, and jogging at a speed that raises your heart rate.
Strength training, such as weight lifting and Pilates, can also improve insulin sensitivity. However, you must consult with a fitness trainer or doctor before you begin strength training.
Aquatic exercises, such as swimming, water aerobics, and aqua jogging, can provide a great cardio workout without putting too much stress on the joints.
Aerobic exercises
Aerobic exercise involves any cardiovascular activity that gets your heart rate up and increases your breathing and lung capacity. It can include anything from brisk walking to jogging, dancing, and riding a bike. Swimming and water aerobics are excellent for people with diabetes because they are gentle on the joints.
The ADA recommends at least 30 minutes of moderate-intensity exercise on most, but preferably all, days of the week. If you are not used to exercising, start with small sessions of 10 minutes and gradually increase your workouts over time.
If you are exercising outdoors, wear an identification that states you have diabetes and carry a carb-based snack in case you experience a low blood sugar (hypoglycemic) episode. Drinking plenty of water before, during, and after exercise is also a good idea.
Strength training
Including strength training in your exercise routine is vital for maintaining and increasing muscle mass. This is especially important for people with diabetes because losing muscle mass makes it harder to keep your blood sugar levels.
Incorporate a daily strength training routine using weight machines, resistance bands, or your body weight to strengthen significant muscles. Try incorporating exercises like brisk walking, cycling, swimming, and playing tennis.
Be sure to check your blood sugar level before and after exercising. Also, wear medical identification that states you have diabetes and always carry something with you to treat low blood sugar, such as hard candy or glucose tablets. Drink plenty of water during and after exercise to avoid dehydration. And make sure to take a five-minute warm-up and cool-down before and after exercise. If you are new to exercise, consult a fitness specialist or a diabetes educator for help. It's also a good idea to seek out the support of family and friends to keep you motivated.
Flexibility and balance exercises
Yoga, a low-impact exercise, can help strengthen core muscles, improve posture and balance, and lower blood sugar levels. Classes are available at many gyms and yoga studios, or you can find instructional videos and books to follow at home.
In addition, Tai chi, an ancient Chinese practice that combines low-impact movements with meditation and breathing techniques, can also benefit your health. The practice can help improve your balance and flexibility, and one study found that it helped people with Type 2 diabetes control their blood sugars.
Special Considerations for Exercise with Diabetes
Try to start with a low-intensity workout. This will reduce the risk of after-workout pain and injury, especially if you have lower joint problems like arthritis. Monitor your blood sugar before, during, and many hours after exercise. And always carry a fast-acting carbohydrate with you if you experience low blood sugar (hypoglycemia). The best way to do this is by wearing your MedicAlert bracelet or necklace. This will alert others to your condition and give them the information they need to help you treat it.
Assessing the effectiveness of exercise
To ensure safety, people with diabetes should be assessed for suitability for exercise before commencing any exercise program and regularly. This includes checking the person's current health status, medications including insulin and sulphonylureas, glycaemic trends, and recent food intake. It's also advisable to assess the individual for symptoms of hypoglycemia during or after exercise. For people who manage their diabetes with diet alone, ongoing pre-exercise glucose testing may not be necessary.
The Bottom Line
Exercise is the foundation for managing diabetes and lowering blood pressure, cholesterol levels, and body weight. Talk to your doctor about what type of exercise is right for you.
It's essential to check your blood sugar before, during, and after exercising. This will help you know if your level is low (hypoglycemia). If you're using insulin or diabetes tablets, it's also a good idea to carry something to bring up your BGLs (like glucose tablets or 4 ounces of juice) in case your workout is longer than expected.
Aerobic activities like brisk walking and swimming can help you meet the ADA's recommendations for daily activity. Calisthenic exercises, such as pushups and pullups or squats and lunges, can also be great for strengthening muscles without putting too much stress on your joints. In addition, yoga can improve strength, flexibility, and balance. You can find classes at local gyms and yoga studios or try them at home with a DVD or online course.
