subject: Exercising With Diabetes [print this page] Though it is one of the main reasons people do it, exercise can do more than help you lose weight. Getting some exercise is recommended for overall health.
If you have diabetes, exercise can help keep blood glucose levels in range. Being active can also go a long way towards preventing the complications associated with the disease.
Type 1 diabetes can be a balancing act when it comes to fitness. People diagnosed with Type 1 produce no insulin, or very little, in response to eating.
They must take insulin in some form everyday in order to be healthy and survive. Blood glucose levels are dependent upon carbohydrates eaten, insulin administration, and activity level.
Exercise can lower blood glucose levels during activity and also after the exercise is finished, which can result in hypoglycemia. People with Type 1 need to check their blood glucose before, during, and after exercise.
They should also bring a few carbohydrate snacks with them in case their blood sugar drops. With careful monitoring of blood glucose, a person with Type 1 can learn what their individual response is to exercise and how many carbs to take in and how much insulin to use.
A good guideline to follow is to eat 15 to 30 gm of a carbohydrate snack every 30 to 60 minutes during exercise or if glucose levels are 100 mg/dl or less. Avoid exercise if fasting glucose levels are greater than 250 mg/dl, especially if ketosis is present.
Ketosis changes the acidity of the blood and can damage kidneys and the liver. People diagnosed with Type 2 diabetes usually have something called insulin resistance.
This means that their bodies still produce insulin, but it is not as effective at lowering blood glucose any more. Sometimes the insulin receptors are not as sensitive, and sometimes the pancreas just does not make as much insulin as it used to.
This insulin resistance is usually associated with increased fat and decreased muscle mass. Muscle cells use insulin much more efficiently than fat cells do, so building more muscle and reducing fat helps the body use the insulin that is produced.
This then helps lower overall blood glucose levels. People who are overweight and sedentary are at risk for developing pre-diabetes, which can be a precursor to Type 2.
Pre-diabetes is diagnosed when fasting plasma glucose, better known as FPG, is greater than 100 mg/dl but less than 126 mg/dl. It is also present with glucose levels are greater than 140 mg/dl but less than 200 mg/dl during an oral glucose tolerance test, which is also known as an OGTT.
The danger of Type 2 can be delayed or possibly even prevented if you implement lifestyle changes that include weight loss and increased physical activity. Try to aim for 30 minutes of moderate activity for at least five days a week.
There are a lot of different kinds of exercise, so find something that you enjoy. Try walking, biking, hiking, or dancing, or come up with your own activity that motivates you to be active on a daily basis.
You can also enroll in classes at the local athletic club such as yoga, tai chi, or Pilates. You community may also offer adult team sports like volleyball, martial arts, basketball, and racquetball.
Winter sports like cross country skiing, snowshoeing, or mall walking are also beneficial. Walking just 30 minutes a day, six days per week, can lower the risk of metabolic syndrome.
One of the conditions that is part of the metabolic syndrome is insulin resistance. Ultimately, metabolic syndrome can lead to Type 2 diabetes and serious conditions like heart disease and other cardiovascular diseases.
Walking every day can help stop the progression to Type 2 and reverse metabolic syndrome. Regular walking has also been shown to lower blood pressure, help regulate blood sugar levels, and aid in weight loss.
There can sometimes be the possibility of underlying complications with diabetes and those should be taken into consideration before starting your fitness program. Before beginning an fitness program, be sure to check with your doctor.
