Fitness Guide for People with Diabetes
Why and How Diabetics Should Exercise to Improve Blood Sugar Levels
Nov 18, 2008
Being physically active offers many health benefits, more so for those at risk of developing diabetes and those already living with the condition. According to the Dietary Guidelines for Americans, people with pre-diabetes, diabetes and the general adult public should aim for at least 30 minutes of exercise most days. Read on to find out why and how exercise should be done for diabetics.
Why Exercise is Important for Diabetics
As muscles contract and relax during exercise, they use sugar for energy. To meet this energy need, the body taps into sugar supply in the blood during and just after exercise, effectively bringing down the blood sugar level. How long and how hard exercise is done will determine how much the blood sugar level is reduced.
Regular workout also helps lessen body fat, strengthens the heart, reduces body weight, stimulates blood circulation, improves blood pressure and generally improves one’s total well-being. In the long-term, it also protects against heart disease and stroke.
Consult a Doctor before Starting to Exercise
There is so much to gain from regular exercise. But for diabetics who have lived a sedentary life for a long time or whose blood sugar levels are not properly controlled, a sudden strenuous workout may do more harm than good. Also, many diabetics may also have a heart condition or other diabetes-related problems. For these reasons, the American Diabetes Association highly recommends a doctor’s approval before starting an exercise plan.
Aerobic exercises
There are several types of exercises. While all generally are beneficial to health, aerobic activities are particularly effective in lowering blood sugar level. An aerobic exercise involves the use of large muscles of the body continuously for an extended period of time. It increases the body’s demand for oxygen and makes the heart and lungs work harder. Brisk walking, swimming, cycling, aerobic dance, rowing, skating, stair-climbing and running on the treadmill are all excellent aerobic exercises.
Strength Training and Calisthenics Exercises
Strength training, for example weight lifting and sit-ups, if done properly, can complement an aerobic exercise regime. However, the risks of strength training are a little different from those of aerobic workouts. Therefore, a consultation with the doctor is crucial to ensure its suitability.
Calisthenic exercises comprise stretches to help the body move freely and painlessly with reduced risk of injury. Gentle stretching for five to 10 minutes helps to warm up the body and get it ready for aerobic activities.
Intensity of Exercise
Ideally, one should maintain the heart rate in one’s Target Heart Rate (THR) Zone, which is determined by the maximum heart rate (MHR). The formula for MHR is 220 – age. That means the MHR of a 50-year-old is: 220 – 50 = 170 beats per minute (MHR). Those just starting to exercise after a long spell should start their workout at half of their MHR. Slowly increase the intensity of the routine. A heart rate monitor is useful to monitor the heart rate throughout the exercise via a transmitter worn around the chest and a watch on the wrist.
Frequency of Exercise
Those who have been inactive for quite some time should start with a 10 to 15-minute session (excluding warm-up and cool down periods). Once their fitness levels have increased, they can stretch it to 30 minutes or longer each session. Aim to exercise three to five days a week. Improvements in blood sugar levels as a result of exercise last only two to three days. So it's advisable to space out the workout sessions as evenly as possible throughout the week.
Related Articles:
Diabetes and Easy Exercise Ideas
How to Shed off those Extra Pounds
Reference:
American Diabetes Association Complete Guide to Diabetes (New York: Bantam Books, 2000)
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