Tips for Exercise in Diabetes

Exercising regularly makes you look and feel better. This energetic image you project is due to the extensive benefits provided by regular physical activity. These include improved stamina, lung capacity, heart function, joint flexibility and bone strength, blood circulation, mental alertness, psychological well being and of course more effective weight control. Therefore, it should come as no surprise that exercise can significantly decrease your risk of suffering from chronic diseases and improve your condition if you are already facing one.

One such condition is Diabetes. Diabetes is becoming increasingly common and appears to be related to the growing number of people who are overweight. Diabetes means that your blood glucose (also called blood sugar) is too high. Your body uses glucose for energy. But having too much glucose in your blood can hurt you.

The three cornerstones in the treatment of diabetes are food, medications, and activity. Of these three, activity should be a first choice for the person who has diabetes. Moving toward a more physically active life is generally inexpensive, convenient, easy and usually produces great rewards in terms of blood glucose control and a general feeling of well-being.

How does exercise benefit people suffering from Diabetes?

Exercise has the potential to control diabetes by non-medical means, reducing the severity of the disease, and significantly reducing the risk of long-term complications. If you are suffering from diabetes, here is why you should exercise:

• Exercise burns calories, which will help you lose weight or maintain a healthy weight.
• Regular exercise can help your body respond to insulin and is known to be effective in managing blood glucose. Exercise can lower blood glucose and possibly reduce the amount of medication you need to treat diabetes, or even eliminate the need for medication.
• Exercise can improve your circulation, especially in your arms and legs, where people with diabetes can have problems.
• Exercise can help reduce your cholesterol and high blood pressure. High cholesterol and high blood pressure can lead to a heart attack or stroke.
• Exercise helps reduce stress, which can raise your glucose level.
• In some people, exercise combined with a meal plan, can control Type 2 Diabetes without the need for medications.

Who can exercise?

It is advisable that you exercise if you have:

• Blood glucose less than 250 mg/dl.
• No symptoms of retinopathy (damage to the blood vessels of the eye), neuropathy (damage to the nerves and circulation to extremities), or nephropathy (kidney damage).
• No cardiovascular problems such as angina, embolism, or aneurysm.
• No other condition that makes exercise inadvisable.

Who shouldn't Exercise?

Exercise is not suited for you if:

• Your blood sugar is above 300 mg/dl, especially with positive urine test for ketonuria.
• You are sick with flu, infection or another illness that is worsening blood sugar control.

How much should I exercise?

It is recommended that you do a moderate-intensity physical activity for at least 30 minutes on 5 or more days of the week. If you are not accustomed to physical activity, you may want to start with a little exercise, and work your way up. As you become stronger, you can add a few extra minutes to your physical activity. Do some physical activity every day. It's better to walk 10 or 20 minutes each day than one hour once a week.

Which activities should I prefer?

Walking vigorously, hiking, climbing stairs, swimming, aerobics, dancing, bicycling, skating, skiing, tennis, basketball, volleyball, or other sports are just some examples of physical activity that will work your large muscles, increase your heart rate, and make you breathe harder. In addition, strength training exercises with hand weights, elastic bands, or weight machines can help you build muscle. Stretching helps to make you flexible and prevent soreness after other types of exercise.

Do physical activities you really like. The more fun you have, the more likely you will do it each day. It can be helpful to exercise with a family member or friend.

Any precautions that I should take?

Precautions to take if you take insulin or oral diabetes medication:

• Talk to your doctor before starting any new exercise program.
• Exercise regularly, ideally at the same time each day.
• Be consistent with exercise and also with meal times and insulin injections.
• Avoid exercising at times when your blood sugar level is low.
• Have a high carbohydrate snack about 15 minutes before exercising.
• Do not inject insulin into the muscle groups that will be used during the exercise session because the insulin will be absorbed too quickly, and may result in hypoglycaemia or low blood sugar.
• When you exercise, wear cotton socks and athletic shoes that fit well and are comfortable. After you exercise, check your feet for sores, blisters, irritation, cuts, or other injuries.
• To avoid strain when you walk or jog, don't use weights.
• If you have heart problems, do not work out alone.
• If you have numbness or lack of feeling in your feet, choose a low impact activity such as walking, cycling or swimming. Do not jog.
• Strenuous strength training or high-impact exercise is not recommended for people with uncontrolled diabetes. Such exercises can strain weakened blood vessels in the eyes of patients with retinopathy.
• Exercise can lower your blood sugar. Watch for signs of hypoglycemia (low blood sugar) during your workout and for several hours afterward if you are using insulin or other medicine to lower your blood sugar. These signs include sweating, headache, heart racing, confusion, and weakness; but some people have little or no warning before the blood sugar gets too low. If you take medicines to lower your blood sugar, carry some cheese crackers or hard candies when you work out.
• Drink fluids before, after, and as needed during exercise to prevent loss of body fluids.
• Tell those exercising with you that you have diabetes and also tell them what to do if you become weak

It's a good idea to keep some glucose, chocolate or a sugary drink to hand while you exercise. Remember that hypoglycaemia may not only occur during exercise but also some hours later. Therefore, it is important to check your blood sugar not only immediately after exercise but also some time later to ensure that extra glucose is not required at that stage.