Exercise for Diabetes

Answer 1

Are you a diabetic, or do you know someone who has been diagnosed with Diabetes? It is very likely that you do. Over 23 million Americans have diabetes. Type 2 diabetes is the most common and means that your body either produces too little insulin, or ignores the insulin. The result is high levels of blood sugar instead of using this sugar for energy.

Who is at risk?

Genetics play a very big role in diabetes but your lifestyle will likely determine if you develop diabetes. Unhealthy eating and lack of physical activity which lead to weight gain may cause you to develop diabetes, especially if you are genetically predisposed. Additionally, if you are African American, Latino, Asian American, Native American or a Pacific Islander your risk is greater.

Reasons to Care

There are many serious complications connected to having diabetes. Just a few are eye, foot and skin problems, nerve damage, kidney damage and stroke.

How Exercise Can Help

Studies show that a lifestyle change based around healthy eating and regular exercise which lead to weight loss can help you reduce your risk of diabetes and control it if you have already been diagnosed as diabetic. The Diabetes Prevention Program compared the effects of a lifestyle change vs. a diabetes drug in those at high risk for diabetes. The results were good. Individuals in the lifestyle change group lost an average of 5 to7 percent of their body weight during the study and reduced their risk of developing diabetes by 58%, while the drug only cut the risk by 31%. Participants in the study completed 30 minutes of aerobic activity five days per week. Cardiovascular exercise is useful to controlling and preventing diabetes by burning calories to lose weight, reducing blood pressure and cholesterol, and it helps the body use insulin.

How to Exercise

If you have previously been inactive start slowly, with the clearance of your physician. Begin with walking or bicycling. You may not be able to complete 30 minutes in the beginning but make that your goal. Once you can do 30 minutes each day you can increase the duration or intensity of your workout. Strength training can also be completed 2 to 3 days per week. On the days you can't seem to find time for exercise make your day more active by parking further from your destination and taking the stairs instead of the elevator. Such practices should become a part of your daily routine. Make sure you have the proper clothing and shoes, and drink water while you exercise.

Precautions to Take

If you are diabetic it is important to monitor your blood sugar levels. Especially when exercising, as it could cause your blood sugar levels to drop too low. Measure your blood sugar before and after exercise and don't exercise when it is too high or too low. Keeping a sports drink or juice nearby while you exercise will help you fight a significant drop in blood sugar.

Make regular exercise a part of your lifestyle, in combination with healthy eating, to control or prevent diabetes.