Last Updated on April 24, 2024
Exercise is a powerful tool for improving blood glucose control. It can eliminate cardiovascular risk factors, support weight loss and even delay the evolution of type 2 diabetes. Physical activity improves the efficacy of insulin. As you use up energy, your insulin resistance drops and your cells absorb glucose more effectively. Exercising is one of the best ways to help keep your diabetes under control.
That is just one of the many reasons exercise is a foundation of diabetes treatment, and it is sometimes so effective that it can bring remission. The Diabetes Association recommends two and a half hours of intense exercise each week. Even so, activity comes with risks for diabetes sufferers. It can bring on cardiac events, hypo and hyperglycemia, so it is important that patients approach their fitness routine responsibly.
According to Accu-Chek, the following benefits can be attributed to a regular exercise program:
Increases:
- Quality of sleep
- Self-esteem
- Energy
- Heart health
- Insulin sensitivity
- Weight loss
Decreases:
- Glucose production from the liver
- Stress
- Circulating insulin
- Joint pain
- Cholesterol
- Fatigue
- Blood pressure
Understanding Your Active Body
Exercise’s raised insulin sensitivity can be as dangerous as it is beneficial. If you don’t know your body’s unique response to a brisk run, you’re at risk of overloading on insulin to keep your blood sugar levels even. No Web MD page or specialist can tell you exactly how to adjust your insulin for exercise. That’s something you need to feel out one bout of physical activity at a time. Take it slow, gradually increasing your exercise intensity when you’re confident about your understanding of your body’s insulin resistance.
When Stress Tests are Needed
Exercise can raise your body oxygen consumption 20-fold. That number becomes even higher if your exercise is weight bearing. If you have type 1 diabetes, your plasma glucagon may also rise, reducing insulin levels while releasing large quantities of counter insulin hormones.
That can be catastrophic. At worst, it can cause ketoacidosis, which can, in turn, cause hypoglycemia. These are complicated effects, so they are best managed with the support of a medical team.
If your diabetes is poorly managed or you have just been diagnosed, it’s best to be evaluated by a medical professional before you change your physical activity. Diagnostic tests can identify the vascular complications that exercising can provoke. A simple physical examination will also look for abnormalities in the nervous system, heart, kidneys and extremities. A graded exercise test can be used for patients who are having trouble adjusting. It can identify risk factors and signs of disease while watching ECG patterns for red flags. From there, a doctor can recommend a stress test that can check for arrhythmia and other adverse responses.
If you are suffering from diabetic retinopathy, strenuous exercise might cause bleeding or retinal detachment, so you will need strict medical involvement before you hit the gym for the first time. Some kinds of exercise can also worsen overt nephropathy. If you are at risk, your doctor will probably ask you to take only mild, monitored exercise. If your touch sensations are low, aerobic exercise can also put you at risk of sprains and even ulcers. Air midsoles and polyester blend socks can reduce foot damage.
Finding Your Own Way to Safety
If your doctor has given you the go ahead, you can begin monitoring your body’s response as you gradually build your exercise intensity. Be alert to your symptoms. If you experience pain or begin to feel sick, stop and see a doctor. Regular exercise might require a change in your treatment plan, so focus on how your body is responding. Being consistent with your training can help regulate your insulin levels, so stick to a regular schedule. Even 30 minutes of moderate exercise every second day will have a dramatic effect on your blood sugar. Speak to your doctor about how you should respond to these changes. They may ask you to do more insulin checks or introduce you to a new medication.
Learning Your Symptoms
Symptoms are not always easy to identify, but if you are embarking on a new routine, you’ll need to learn how to interpret them. Hypoglycemia will make you feel shaky, confused or dizzy. You might overheat and struggle to talk. Do regular blood sugar tests as you exercise and listen to what your body is telling you.
Maintaining a Regular Routine
It’s tough to start new habits, so choose a mode of exercise you’ll enjoy. Some people love team sports, while others prefer the meditative feeling of the open road during a marathon or bike trip. Some prefer dancing, and others, solo gym sessions. Some work well with a personal trainer while others do best alone. Everyone is different, so every fitness regime should also be different. Warmups and cool downs will go a long way towards reducing your risks, as will fluid intake. The first rule of getting fit is stay safe. The second is do something you will look forward to.
Final Thoughts
Exercise can improve your quality of life exponentially, improving your body’s insulin balance while soothing away many of your symptoms. With a dedicated medical team at your side, you will be able to train safely and adjust to problems before they become catastrophes.
If you are wondering where to resource information on exercising and diabetes, please consider the following online resources:
Here is a quick list of recommended exercises from Healthline:
- Walking
- Cycling
- Swimming
- Team sports
- Aerobic dance
- Weightlifting
- Resistance band exercises
- Calisthenics
- Pilates
- Yoga
Working out and exercising is an important part of everyone’s life. There is most certainly some type of activity for everyone to enjoy. Riding bikes, doing yoga, running at the local track, or even joining a Cross-Fit training group are all possible options for people. Find something that you enjoy, and enjoy the benefits that exercising brings to your body.
Author Bio: This article was written by Conor O’Flynn of O’Flynn Medical. Conor has worked with diabetics to help them improve their health with a particular focus on pregnancy and breastfeeding.
