Overview of Diabetes and Exercise
Diabetes can cause serious health issues by damaging both large (macrovascular) and small (microvascular) blood vessels in your body. This can result in life-threatening situations. One way to manage diabetes and its complications is through exercise.
For people with diabetes, exercise is very beneficial. It helps improve heart health by reducing the risk of heart disease and premature death. It also assists with managing weight, which is important in controlling diabetes. Additionally, exercise helps lower blood sugar levels by making the body more sensitive to insulin—the hormone that regulates blood sugar. This has a positive effect on managing diabetes.
Why do People Need Diabetes and Exercise
If you have diabetes type 1 or type 2, some of the top health organizations, like the American Heart Association, American Diabetes Association, and American College of Sports Medicine, suggest adding exercise to your routine. Keep in mind, this isn’t any sort of intense, gym-rat type of workout. It’s just 30 to 60 minutes of medium-level activity – something that gets your heart rate up but doesn’t leave you gasping for breath.
What counts as moderate activity? It could be a brisk walk, a swim, dance class – whatever you enjoy and gets you moving. Start with 10 minutes of warming up and stretching, and then spend around 15 to 20 minutes on your chosen activity. Try to do this at least three to five times during the week. Also, it’s best to do your exercises around the same time you take your meals or insulin shots. Start slow at first, and then gradually increase the amount of time and effort as you get used to it. Your goal should be to achieve about 150 minutes of moderate-intensity exercise each week.
If you can, incorporate some resistance training into your routine twice a week. This involves using weights or weight machines to exercise your muscles, especially the large ones in your core, arms, and legs. However, if you have a severe eye condition called proliferative retinopathy, it’s best to avoid resistance training. In these cases, the strain from heavy lifting could cause pressure in your eyes that might lead to retinal bleeding.
Now, if you’re already in pretty good shape and used to exercising, you could opt for more intense aerobic exercises instead. The recommendation is around 75 minutes of vigorous exercise per week. Jogging at a fast pace is a popular choice. Alternatively, you could try a high-intensity workout, where you push yourself really hard for a minute, rest for a minute, and repeat for a total of 10 times. Just like with moderate exercise though, start off easy and gradually crank up the intensity over time.
When a Person Should Avoid Diabetes and Exercise
There are some conditions that may stop a person from exercising. One condition is proliferative retinopathy, a severe eye disease where new, abnormal blood vessels grow on the retina. These blood vessels can bleed into the eye if someone strains like in a Valsalva maneuver (holding your breath and pushing). The strain can cause blood pressure to increase, leading to bleeding in the eye.
Another condition is diabetic neuropathy, a complication of diabetes that causes nerve damage. Sufferers should avoid heavy exercises that put a lot of pressure on their feet because this can cause pressure sores, which are painful, hard-to-heal sores.
What Else Should I Know About Diabetes and Exercise?
Exercise has both short-term and long-term effects on people with diabetes. Here’s how it works:
For people with Type 2 diabetes, physical exercise improves insulin sensitivity and reduces blood sugar. This effect is especially noticeable in people who take medicine to control blood sugar and exercise after eating a meal. On the other hand, if they exercise on an empty stomach, there is typically no significant change in blood sugar.
For people with Type 1 diabetes, the situation is slightly different:
-In people who exercise and manage their diabetes well with insulin, the body’s ability to absorb insulin increases during physical activity due to higher body temperatures and blood flow. As a result, blood sugar levels can drop significantly.
-For those who don’t manage their diabetes very well, exercise actually raises blood sugar levels instead of lowering them.
In the long term, regular exercise helps to improve the body’s ability to use oxygen and insulin, and enhances glucose metabolism.
However, keep in mind that exercise also requires adjustments in diabetes management, particularly for those who take insulin. Here are some tips for people with diabetes who want to start an exercise program:
– Stay well hydrated before, during, and after your workout.
– Be sure to monitor your blood sugar levels before you start, while you’re exercising, and once you finish.
– Avoid vigorous exercise if your blood sugar levels are too high (over 250 mg/dL). In addition, if you’re experiencing low blood sugar (less than 100 mg/dL), you should eat something like a glucose tablet or a glass of juice – around 15 to 30 grams of a fast-acting carbohydrate. It might also be necessary to eat something during your workout based on your blood sugar levels. Afterward, try slowly-absorbed carbs like dried fruit, granola bars, or trail mix to help avoid any late drops in blood sugar.
Remember, people with type 2 diabetes whose condition is not treated with insulin or oral medications likely won’t experience regular low blood sugar issues, and therefore don’t require extra carbs. Also, it’s best to take insulin about 1 to 1.5 hours before exercise to prevent increased insulin absorption and select areas of the body where muscles won’t be worked much during the workout. For example, inject into arms when planning to cycle or the abdomen when the exercise involves both the arms and legs.
