Tag Archive for: Dangers Of Exercising With Diabetes

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Is Exercising Necessary for Management of Diabetes?

Yes, it is necessary. Diabetes has no cure, but you can appropriately manage it with diet and exercise. Despite exercise being a valuable tool, most people don’t engage in it, and those who do, lack the motivation to continue.

While apathy is a core reason for not exercising, lack of information is a factor too. Most of the persons with diabetes lack the proper knowledge on the type of exercises that they should implement in the daily routine.

diabetes

Which types of exercises are suitable? Aerobics and resistance exercises are regarded as the cornerstone for the management of diabetes (1).

Aerobics

Aerobic exercises include cycling, treadmill, running, swimming, rowing, walking, and running. These types of exercises, if done correctly can offer significant benefits to you.

The exercises help in;

  • Improving insulin sensitivity
  • Oxygen consumption
  • Increase in the respiratory system function
  • Reduction of the metabolic risk factors
  • Assists in maintaining blood pressure
  • High-intensity aerobic activities can aid in weight loss
  • Helps in controlling the glycemic levels
  • Improves the lipid profile
  • Restores the endothelial functions
  • Reduces arterial stiffness
  • Helps in the uptake of glucose in the skeletal muscles

The frequency of the aerobic exercises should be three days per week. For persons with diabetes, it is recommended that you have 150 min/ week of aerobic exercises (2).

Resistance exercises

These exercises include weight lifting. Because of the use the equipment, the resistance exercises can prove to be difficult for some of the people especially the seniors.

The exercises help to increase the muscle strength and lean muscle mass. Increase in the muscle mass results in the Blood glucose uptake which in turn increase the insulin action. With the exercises, your blood glucose intake will improve whether insulin is available or not (2).

Combining aerobic and resistance exercises can be more effective in the blood glucose management (2).

It is essential for you to engage in resistance exercises twice a week. 5 to 10 exercises involving both the upper body, core, and lower body is enough for you.

Side effects

Exercises are great not only in the management of diabetes but also for improving your general health. However, if not done correctly, they can pose a risk to your health.

Exercises can lead to sudden cardiac health especially in patients with coronary heart disease. It is, therefore, crucial for you to be screened for myocardial ischemia before engaging in any exercise (1). It is vital for you to finish the workouts with a cool down session to recover the heart rate. Cardiac autonomic neuropathy results from failure of heart rate recovery.

Fatigue and tiredness may also create an imbalance between the oxygen delivery and intake. The onset of hypoglycemia after the aerobic exercises may be a risk for a person taking insulin. You are advised to consult a dietician or a doctor on the different exercises that you can use.

Make a point of conducting a pre-exercise assessment before any exercise.

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Exercise Can Reduce Your Risk of Diabetes

Diabetes is a disease that affects 25.8 million Americans according to the American Diabetes Association. This is over 8% of the total population in the United States. There are two types of diabetes, which I will not go into great detail to describe, but very basically Type I is often referred to as juvenile diabetes and Type II is Adult Onset type that is often a result of poor diet, sedentary living, and obesity.

Health care practitioners and exercise scientist have long promoted physical activity as an effective way to help with symptoms of diabetes, but more and more research today offers proof that exercise can not only help with symptom management, but also in preventing development of the disease all together (Type II).

diabetes

For those with diabetes, exercise helps in two ways. First, exercise helps with controlling weight and secondly, exercise helps to lower and stabilize blood sugar levels. While most doctors suggest cardiovascular works (as it increases breathing rates and strengthens the heart) more research is promoting weight and resistance training. In fact, one study I looked into found that weight training alone may reduce the risk of developing diabetes.

Even low intensity physical activities have a positive effect on diabetes management, including such activities as walking, biking, gardening and housework. These activities are easy enough for most people of all ages to engage in to some degree. Obviously more exercise can reduce the risk of diabetes even further. Before beginning any exercise routine, it is advisable to check with your healthcare practitioner for an evaluation and to discuss potential risks.

One concern that many diabetics have is the nerve damage that they might have experienced in their legs and feet. If this is the case, I recommend that these folks look into water exercise as a very low impact form of exercise. Many local pools and fitness centers offer an array of water fitness classes that are lead by certified instructors. Exercising in water helps to drastically reduce the pressure on your legs, ankles, knees and other joints, and in this way, it can make exercising more accessible to people with issues of this nature.

Also folks with joint issues should consider some weight training exercises that focus more on the upper body. Even a small amount of weekly weight training appears to have substantial benefits in terms of lowering the risk of developing diabetes. An independent study found that men who lifted weight for just up to 59 minutes a week lowered their risk of diabetes by 12%. Weight training is also an effective means of strengthening the skeletal system and joints, as well as building muscles that surround the joints, which is important for stability and can actually help lessen joint pain.

As a Chiropractor and certified fitness trainer, I always recommend that once folks gain clearance to begin an exercise regime from their healthcare professional, they begin slowly. That being said, prior to beginning any exercise routine, check with your healthcare provider to discuss any potential risks.

If you have not exercised regularly in quite some time, begin with 15-20 minutes of low-intensity exercise 2 to 3 times per week, and then gradually increase the duration of your workouts after 3 weeks. Walking and water exercise are great ways to get started and not only will you reduce the risk of Type II diabetes, you will also burn calories and be working towards a more active lifestyle!