Exercise and Diabetes :
Manage your condition with a little activity:
Some people with type 2 diabetes manage their
diabetes with diet and exercise alone.
Besides improving their overall level of fitness,
long term regular
exercise - 30 days
most days of the week- can help manage you
blood sugar (glucose) and
weight, and
improve your cardiovascular health. It can
also reduce your need for glucose-lowering
medications.
If you are thinking of adding exercise to
your diabetes treatment
regimen, you should
deepen your understanding of how exercise
affects your diabetes. You should assess
possible limitations, and keep your
blood sugar
on track as you increase you're healthy
activity level.
Exercise boosts your mood and energy levels,
And it is especially important for people
with diabetes.
It provides an abundance of health benefits.
Control your Blood Sugar:
For people with type2 diabetes, exercise does
Improve your blood sugar control. As the muscles
contract and relax they use sugar for energy.
Your body taps into sugar supplies in the
blood during and after exercise reducing
blood sugar levels. The duration and
intensity of the activity determines how much
the blood glucose is reduced. Also your
insulin sensitivity increases with exercise
in type 2 diabetes, making your body
require less insulin. This reduces
overall blood glucose level.
Exercise Improves Cardiovascular Health:
Cardiovascular disease is the number
one cause of death among those with diabetes.
Exercise counteracts the risk of developing
cardiovascular disease by increasing the
blood flow through the small blood vessels,
thereby increasing the hearts pumping efficiency.
Some studies show that exercise can
reduce the levels of low-density lipoproteins
(LDL) cholesterol. LDL is the bad cholesterol
that causes plaque formation in your blood
vessels. At the same time exercise may
increase the levels of (HDL) cholesterol,
the good cholesterol which keeps the blood
vessels clean, and improve your health.
In addition exercise can control or
reduce high blood pressure. High blood
pressure causes many cardiovascular
problems, including heart attack and stroke.
Manage your Weight:
Exercise may be the key to shedding
intra-abdominal fat- the fat that lies deep
within your belly and around your
abdominal organs. This type of fat has
been linked to type 2 diabetes and insulin
resistance, where your body doesn't
respond to insulin. Reducing intra-abdominal
fat will improve your insulin response.
Exercise will also help you lose weight
and maintain a healthy weight. Regular
exercise burns calories, increases
metabolism and helps take off unwanted pounds.
Assess your Limits Before you Start:
If you have been inactive and are
planning to start a program of regular
exercise to manage your diabetes,
be sure you talk to your Doctor first.
They can tell you of any precautions
you might need to take. They will also
likely do a pre-exercise physical that will
focus on your:
(1). Heart and Blood Vessels, (2.) Eyes
(3.) Kidneys (4.) Blood Supply to your legs and feet
(5.) Nervous System (6.) Blood Pressure
These are all diabetes related conditions that
could make a difference in the intensity
and types of exercise you can do.
(1.) Eye Conditions:
If you have diabetic retinopathy-abnormal
growth of blood vessels on the retina-
stressful exercise could cause bleeding or
retinal detachment. Depending on the
severity of the retinopathy you may need
to avoid activities such as weightlifting,
boxing, jogging, tennis and heavy competitive sports.
(2.) Foot Conditions:
If you have peripheral neuropathy or reduced
sensations in your feet you may not be able
to feel pain in your feet. You may continue to exercise
in spite of skin ulcers or small fractures of
the foot. Swimming, rowing, biking and
other non weight bearing exercises are
generally safe. Avoid such exercises as
treadmills, jogging, step exercises, and long walks.
(3.) Impaired Circulation:
If you have impaired circulation in your
legs you may have pain and cramping
when you walk. Even though it is
uncomfortable it is still safe to walk.
Walking tends to improve circulation
to your legs. Walk until you experience
some discomfort, rest for awhile, and
then continue walking. Your circulation
will improve with time and you will find
you can walk further distances without
stopping. Just walk slowly and gradually
increase your speed.
(4.) Age Related Conditions:
Your Doctor can advise you at your
pre-activity exam. Diabetes contributes
to the degeneration of muscles,
ligaments, joints, bones caused by
aging and disuse. Older adults may
have to restrict their activities.
What to watch out for:
Exercise good judgment when you are
working out or are active to avoid injury.
Exercise will improve your blood sugar
and increase your health. Remember:
You will need to closely monitor your
blood sugar, before, during, and after
exercise. Exercise can affect your
blood sugar. Carry glucose tablets or
hard candies in case you experience
signs and symptoms of low blood sugar.
(Hypoglycemia)
Hypoglycemia:
Signs and symptoms:-shaky or nervous,
tired, sweaty, hungry, irritable, impatient,
Cold, confused, and may feel tingling
around the mouth.
Reduced blood flow to your feet can cause
your feet to be predisposed to ulcers and
other problems. If you aren't careful
exercise can add the trauma. You should
consider using air insoles or silica gel
in your shoes, plus polyester or polyester
blend socks to prevent blisters and keep
your feet dry.
Proper footwear is especially important
if you have peripheral neuropathy. Check
your feet before and after any exercise.
Blisters can lead to ulcers if left untreated.
Also make sure there are no creases in
your socks at the bottom of your feet.
Pay attention to your limitations. If you
are working out with weights use
moderate weights as heavy weights
can cause your blood pressure to rise.
Make sure you get enough fluids
when you exercise, especially if it's hot outside
Dehydration can affect blood sugar levels
and heart function. If you exercise for
more than 1 hour try to use a carbohydrate
containing drink, rather than water.
Try to drink about 2 glasses of fluids
2 hours before exercising. If you sweat during
exercise tries to compensate for it.
Don't ignore symptoms that may signal
a problem, such as dizziness, faintness,
nausea, tightness in the chest, pain in
the arm or jaw, or heart palpitations.
(Get medical help if you have any of these symptoms)
Identification:
Wear a diabetes identification bracelet
or a diabetes shoe tag while exercising
in case of emergency.
Setting Your Goal:
If you have been inactive start with 5-10
minutes a day and work up. Start with
walking, dancing, swimming, water
aerobics, and bicycle riding.
Over time work up to a goal of 30 minutes
of moderate intensity exercise for 5 days
a week. You can break up the 30 mins.
into 10 mins. 3 times a day, with the same results.
Try not to get discouraged if exercise causes
changes in your blood sugar.
Continue to test your blood until
you can see a pattern you can follow .
