Diabetes & Workout
 

Why exercise?

For people with diabetes, exercise has other important benefits:
 

• It increases your metabolism and muscle mass, which means you burn extra calories and use up a lot of sugar. Hence your blood glucose levels go down,
• It improves the response of the body to insulin,
• It helps to reduces or even eliminate your need for diabetes medication by lowering blood glucose levels,
• It boosts your ability to lose weight effectively,
• It lowers cholesterol and reduces blood pressure,
• Improves circulation especially in the arms and legs where people with diabetes can have problems,
• Reduces your risk of heart disease and stroke ... the leading causes of death in people with diabetes,
• Helps reduce stress, which can increase blood sugar,
  So now that you've run out of excuses, get up and move! Lets see how to start the most difficult part, the exercise habit.

How to Start?
 

• If you are over weight and (out of shape!), or recently diagnosed with diabetes, see your doctor first and discuss on what is suitable for you. You may need a health check up if your diabetes status is not satisfactory and if you have other medical problems or if you are over 35 years. Your doctor would advise you on what kind of exercise and how much you should start with. There are many activities you can enjoy that would fit in with your schedules and work. These aerobic exercises include:

  • Brisk walking

  • Running/ Jogging

  • Cycling

  • Swimming

  • Dancing/ dance aerobics

  • Outdoor sports

  • Gardening

  • Stair climbing

• You should select exercises, which you think you can fit into your every day life. For example, if you have selected walking, you can either get off the bus one stop before or park the car away from your office and walk the rest of the way. If you have a dog, walk the dog every evening! You can get used to the habit of using the staircase instead of the elevator at the work place, super markets and in your apartment. If you like dancing and playing, you can put on some music at home and dance or play with kids. Try to avoid watching television for a long period. Exercises need not be a strict schedule. Consider it as your leisure activity.

How often should you exercise?

You should exercise for about 30-45 minutes a day for at least 3 days a week. Try to exercise at the same time each day. Be as consistent with your exercises as you are with your meals and insulin injections.

What about timing of food and insulin when exercising?
The best time to exercise is one hour after eating. If you haven't eaten for over an hour or so it's better to eat a snack like a sandwich, bran crackers or gulp some fruit juice before starting. If you are on insulin, check your blood sugar before exercise. If your blood sugar is less than 100 mg/dl, eat a snack before starting. If your blood sugar is more than 300 mg/dl its best to avoid physical activity till you get your sugar under control.

If you are on pills for diabetes, check your blood sugar before and after exercising or before your next pill, because low blood sugar (hypoglycaemia) can progress very easily with exertion.

All diabetics should know the 'signals' of hypoglycemia or low blood sugar and what to do.

They are; hunger, nervousness, shakiness, sweating, irritability, feeling of faint and confusion.

Immediately check your blood sugar. If 70mg/dl or below; you should take some glucose, tea with sugar or fruit juice, soft drinks and recheck 15 minutes later. If your blood sugar is still low, you can repeat the above fluids and eat a snack till you get your sugar up to normal level. If you do not act swiftly you may go in to a state of coma. So if you have developed the above signs and there's no way of checking your blood sugar, just go ahead and treat your self with a sugar source.

When should you not exercise!

If your blood sugar is very high, you may defer your exercise schedule, as the blood glucose response to exercise is different in each individual. Once your sugar is controlled by insulin, pills or by diet; exercises can resume.If you are sick and when you have ketones in urine, one should not exercise as you may further aggravate your blood sugar status and may develop ketoacidosis, which is an emergency condition needing medical care.If you are taking insulin, do not exercise during the fasting period.

Some important 'dos' when exercising:

• Always wear comfortable, well fitting shoes and examine your feet for blisters, cuts, and sore areas. It is better to wear socks always

• Do try to exercise at about the same time every day.

• Always carry a snack, some glucose with you when going out to exercise.

• If possible check your sugar before exercising.

• Never ignore the 'signals' of low blood sugar or hypoglycemia

• If you are taking insulin, don't inject insulin to a part of body you'll be exercising, as it will be absorbed faster. (For example if you want to play tennis and right handed; inject insulin to the left upper arm or abdomen that day.)

• Drink plenty of water and liquids

• Always start slowly and don't forget to warm up and cool down.

• Try to change the activity to avoid straining one part of the body; you can walk one day, swim the next day and cycle another day!

• Reward yourself for keeping to the schedule or achieving a target.
  So if you are a diabetic with a good meal plan and an adequate share of exercise in life what's out there to stop you from enjoying your life to the fullest? Get out and enjoy yourself.