By Kim Farmer, Mile High Fitness, CBHC Member
November is National Diabetes Month. CBHC is participating in Together2goal.org by sharing tips and articles about diabetes, as well as going door to door to deliver sweet tips. We hope you find this article informative and useful.
Individuals that are suffering from pain or discomfort due to an unwanted health condition oftentimes avoid exercise for fear of exacerbating the problem. Due to glucose monitoring, hypertension (which often accompanies the disease), or fatigue due to excess weight, it is much easier to make the decision not to exercise or get minimal amounts of exercise. However, exercise has been proven as an effective form of therapy for diabetics–these three points illustrate how:
- Regular exercise improves glucose tolerance and insulin sensitivity which is important in the everyday lives of diabetics. However, these improvements are seen over a period of consistent, regular exercise rather than one day here and there. Just as with the average, healthy population, diabetics must find time (and energy) for daily exercise. When you are exercising, your body needs extra energy or fuel (in the form of glucose) for your muscles. For short bursts of exercise, such as a short sprint to catch a bus or running to get out of the rain, the muscles and the liver can release stores of glucose for fuel. With continued moderate exercising, however, your muscles take up glucose at almost 20 times the normal rate. This can lower blood sugar levels. On the other hand if you engage in higher intensity exercises, the opposite effect is true and your blood sugar levels increase since the body recognizes the intense exercise as stress and releases stress hormones that tell your body to increase blood sugar to fuel your muscles. You may need insulin after an intense workout which is why you should monitor your glucose levels.
- Since higher levels of body fat is present in 4 out of 5 diabetics which often leads to obesity, proper nutrition must also play a role in combination with physical activity for weight reduction. In order to maintain a certain blood glucose level you must balance your food intake with your physical activity and medication or insulin. Carbohydrates play a key factor in altering your glucose levels since it can raise levels if you eat more carbs than usual and vice-versa. Find the balance that works for you and your body type so that you feel good throughout the day and continue to do the things you enjoy doing.
- Most Type II diabetics should participate in low impact activities like walking, cycling and swimming. Light strength training is also important in order to increase muscle mass and help lower insulin levels, and it also has a profound impact on helping people manage diabetes. According to Web MD, in a recent study of Hispanic men and women, 16 weeks of strength training produced dramatic improvements in sugar control that are comparable to taking diabetes medication. Additionally, the study volunteers were stronger, gained muscle, lost body fat, had less depression, and felt much more self-confident.
The American Diabetes Association offers these basic exercise guidelines for those with diabetes:
- Discuss with your doctor what types of exercise might be appropriate for you. Complications of diabetes such as severe eye disease and nerve damage may make some forms of exercise dangerous for you. Your doctor may also schedule a test to see how your heart responds to exercise.
- Do not exercise if your blood sugar is greater than 250 mg/dL (milligrams per deciliter) and your ketones positive. This is an indication that you already may have a lack of insulin and exercise will only cause a greater rise in your blood sugar. Hydrate yourself and adjust your insulin as necessary, contact your health care provider.
- Learn the effects of various types of exercise on your blood sugar.
- Have carbohydrate-based foods available for exercise and for the period following exercise. Add carbohydrates to your meals if you plan on doing exercise, adjust your insulin dose appropriately in anticipation of exercise.
Ideally people with type 2 diabetes should exercise at least 20 minutes per day most days of the week including strength training but ideally exercise should occur every day. Each session should include a 5 to 10-minute warm-up and at least 15 to 30 minutes of continuous aerobic exercise (such as walking or biking) or muscle strengthening exercises, followed by a 5-minute cool down and light stretching. Never ignore pain! If pain worsens or doesn’t subside, see a healthcare professional. Pay attention to your footwear since proper shoes and foot care are essential for diabetics! The American Diabetes Association has estimated that one in five people with diabetes who seek hospital care do so for foot problems.
Exercise is not only appropriate but highly recommended for people with type 2 diabetes so try to fit it in most days of the week!
Thanks for reading!
Contributor: Kim Farmer of Mile High Fitness & Wellness. Mile High Fitness & Wellness offers in-home personal training and corporate fitness solutions. Visit www.milehighfitness.com or email [email protected]