Why exercise?

Why exercise?

You are no doubt aware that exercise can help prevent the serious complications that often come with diabetes and heart disease. Research has repeatedly shown that regular physical activity helps reduce the likelihood of having a heart attack or a stroke, aids in weight loss, and improves mood.

But do you know that exercise can also help you reduce your blood glucose levels?

That’s right. In people with type 2 diabetes, exercise may improve insulin sensitivity and assist in lowering elevated blood glucose levels into the normal range.

Here’s why. When you exercise, your body uses more oxygen — as much as 20 times more — and even more in the working muscles, than when you are at rest. So the muscles use more glucose to meet their increased energy needs.

Blood pressure-lowering drugs reduce both systolic and diastolic pressure, and the simplest explanation for the finding that systolic pressure was harder to control is that it was higher to begin with in this particular population. Most of the subjects in this survey were older than 60, and many of them presumably had isolated systolic hypertension, characterized by a high systolic and a normal diastolic pressure.

At the same time, exercise improves the action of insulin in the peripheral muscles, making it more efficient, so you get more out of the insulin your body is producing.

In older people with diabetes, the decrease in insulin sensitivity that comes with aging is also partly due to a lack of physical activity. So regular exercise benefits you now, and for years to come.

* 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.
* It can lower your risk for heart disease, reduce your cholesterol levels and your blood pressure.
* In some people, exercise combined with a meal plan, can control Type 2 Diabetes without the need for medications.

How to start exercising

If you’re out of shape or have recently been diagnosed as having diabetes, see your doctor before you begin an exercise program. Your doctor can tell you about the kinds of exercise that are good for you depending on how well your diabetes is controlled and any complications or other conditions you may have. There are simple things you can try like Yoga and Tai Chi, or low impact workouts, look for local classes or get DVD’s and start one with your friends! Check into the local YMCA or programs for the elderly, some gyms have classes geared toward Diabetics and sedentary people to get them started. Here are some tips for starting:

* If you’re planning to walk or jog, be sure your shoes fit well and are designed for the activity you have in mind. Be alert for blisters. Wear new shoes for a bit each day until they’re comfortable and not as likely to cause blisters. Remember, always wear socks.
* Start slowly with a low-impact exercise such as walking, swimming, or biking.
* Build up the time you spend exercising gradually. If you have to, start with five minutes and add a bit of time each day.
* Always wear an ID tag indicating that you have diabetes to insure proper treatment in case there’s a problem when you’re exercising or you have an injury.
* Avoid lifting very heavy weights as a precaution against sudden high blood pressure.
* If you have foot problems, consider swimming or biking, which is easier on the feet than jogging.
* Stretch for five minutes before and after your workout regardless of how intense you plan to exercise.

How often should you exercise?

Try to exercise at the same time every day for the same duration. This will help control your blood sugar. Exercise at least three times a week for about 30 to 45 minutes.

What about food and insulin?

If you plan to exercise more than an hour after eating, it’s a good idea to have a snack. Generally, it’s good to have a high-carbohydrate snack such as six ounces of fruit juice or half of a plain bbagel.
If you’re doing heavy exercise such as aerobics, running or handball, you may need to eat a bit more such as a half of a meat sandwich and a cup of milk.

If you haven’t eaten for over an hour or if your blood sugar is less than 100 to 120, eat or drink something like an apple or a glass of milk before you exercise. Carry a snack with you in case of low blood sugar.

If you use insulin, exercise after eating, not before. Test your blood sugar before, during and after exercising. Don’t exercise when your blood sugar is more than 240.

If you’re not an insulin user, test your blood sugar before and after exercising if you take pills for diabetes.

When is exercise a problem?

If your blood sugar level is over 300 mg/dl, if you are sick, short of breath, have ketones in your urine or are experiencing any tingling, pain or numbness in your legs, don’t exercise. Also if your medication is peaking, it’s better not to exercise.

Insulin reaction and exercise

Treat it when you feel it. Don’t wait. Be sure you have some raisins or candy on hand to raise your blood glucose level.