Diabetes and Exercise

Now understanding diabetes and exercise is one of the keys to controlling your blood sugar

Getting control of your blood sugar levels is very important for Type 2 diabetics and pre-diabetics. Learning to eat healthy, get your stress under control and exercises are a few ways to manage your blood glucose levels.

There are additional benefits to exercise which includes weight loss, relieving stress, reducing certain medical risk like heart disease, high blood pressure and high cholesterol and much more benefits.


Benefits of diabetes and exercise

Now understanding diabetes and exercise is knowing the benefits of being active. 

Exercise can help you fight other disease and also lower your blood glucose levels.

Now all health professional all agrees that exercise is beneficial for type 2 diabetics.

Exercise not only has benefits to help lower blood sugar levels, but it makes you healthier.

It can lower the risk of many other medical conditions.

Here are the ways that a workout can help you get healthy.

  • Promotes weight loss
  • Improves the body’s use of insulin
  • Relieves Stress

Now exercise also has much more medical benefits that goes beyond just managing blood glucose levels it helps with reduce blood pressure, increases bone and muscle strength, lower cholesterol and improving blood circulation reducing risk of heart disease. 

How Exercise Helps Blood Glucose Levels

The pancreas produce two hormones, insulin and glucagon to help you control blood sugar levels. 

Insulin is the hormone that help your lower blood glucose levels and also increase the amount of glucagon in the liver. Glucagon slowly increase the blood glucose level if it fall too low.

But for people with Type 2 diabetes including myself, the insulin that is release into the blood is not enough or the body does not use the insulin correctly. 

Now when you exercise it can help lower your blood glucose level when the insulin cannot when it comes to diabetes and exercise. 

When you exercise your body needs more energy for your muscle. and the energy comes from the glucose that you have in your body.

For example when you do a quick sprint of activity like running for your bus the muscle and the liver release stored glucose for energy. 

Now when doing exercise for a longer period of time like doing a structured workout for 20 to 45 minutes your muscles take glucose up to 20 times more the normal amount.

So this in turn helps you to lower your glucose levels.

Intense workout can have the opposite effect instead of lower your blood sugar levels it can actually raise your blood glucose levels. 

So this is something to keep in mind when you create your workout when dealing with diabetes and exercise.

The reason for this is because intense workout seems as “stress” your body, your body will release stress hormones. 

The stress hormone in your body will increase the available blood sugar to help fuel the muscle. 

So when doing strenuous workout, make sure to check your blood sugar after your workout.

Now if your blood sugar levels are high after your workout, wait to continue to exercise at a later time when your levels are more stable.

Types of Exercise

Strength Training

Strength training help build strong muscle and bones but it’s key to help manage Type 2 diabetes.

There is a study of Hispanic men and woman that after performing strength training for 16 weeks it has shown there was a great improvement in blood sugar level. For more of this study click here.

When the participants did the strength training they had similar results as take medication, Not only did their blood sugar was under control, they felt healthier, lost body fat and were less depressed and felt more confident.

Aerobic Exercises

Now Aerobic exercise does not only help Type 2 diabetics manage their diabetes but it has shown to help reduce the risk of getting diabetes.

For people in high risk groups of becoming diabetic like family history, ethnic groups or overweight people, establishing a healthy eating habit and a regular exercise routine can help prevent or delay the onset of diabetes.

Aerobic workout is the exercise that gets your heart pumping and you body moving,  You can do jogging, walking swimming dancing, etc or anything that gets your body moving and something that you enjoy.

When to Exercise

Before you start your diabetes and exercise routines, make sure you consult with your health professional.

When choosing a workout make sure that it’s right for you and your situation.

You should take a routine that you can workout the same time each day.

Try to eat your meals at the same time as well and take your medication at the same times each day.

Talk this over with your doctor to determine if you need to adjust your medication, You should try to avoid exercising during when your medication reaches it’s peak of it’s effectiveness.

If you are going to do high intensity exercise or you're exercising for longer than 3 hours, make sure to check with your doctor as your medication may need to be adjusted for these exercise.  

When picking and exercise choose something that you enjoy and that you can perform in order to stick with your routine. Start off slowly and build up your strength and endurance and before  you know, It will be another part of your daily routine.

With eating healthy, taken your medication and exercise you too can mange your diabetes.

Diabetes and Exercise Tips

Before you start your exercise routine for anyone be sure to take it slowly at first, and for diabetics there is no different.

Here are some diabetes and exercise tips to help you get started. 

Make it fun

Choose a exercise routine that you would enjoy and you most likely to stick with.

Be comfortable

Make sure that you are comfortable when you’re doing your workout. Make sure you have to correct apparel and shoe.


Warm up

Make sure that you warm up 5 minutes by walk on a treadmill  before you stare you workout.

Stretch

Once your done your workout make sure you stretch your muscle to prevent injury.

Cool Down

Cooling down is as important as warming up. Cool down by slowing down your exercise and keep moving at a slow place until your heart rate is back to normal.

Here is a great video from Stanford Health Care talking about  Diabetes and Exercise.

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