DIABETES  AND EXERCISE CO-RELATION

Also called: diabetes mellitus is a  group of diseases that result in too much sugar in the blood (high blood glucose).

MOST COMMON TYPES    

  1. Type 2 diabetes: A chronic condition that affects the way the body processes blood sugar (glucose). 
  2. Type 1 diabetes: A chronic condition in which the pancreas produces little or no insulin. 
  3. Pre-diabetes: A condition in which blood sugar is high, but not high enough to be type 2 diabetes.
  4. Gestational diabetes: A form of high blood sugar affecting pregnant women.    

Exercise is an important part of any diabetes treatment plan. Exercise can help you: Improve your blood sugar levels, Boost your overall fitness. Manage your weight. Reduce your risk of heart disease and stroke. Improve your well-being.                                                                           

Exercise Makes It Easier to Control Your Diabetes. When you have type 2 diabetes, physical activity is an important component of your treatment plan. It's also important to have a healthy meal plan and maintain your blood glucose level through medications or insulin, your muscles use more glucose, the sugar in your bloodstream. Over time, exercise can lower your blood sugar levels. It also makes the insulin in your body work better. ... Whether it’s walking, riding a bike, exercising at home, going to a gym, or taking part in a class, physical activity affects your blood glucose. So it’s important — especially in the beginning — to test your level before and after exercising. It’s also a good idea to have a snack handy in case your blood glucose falls too low. For every 35 minutes of exercise, you engage in, plan to consume 15 grams of carbohydrates to avoid low blood-glucose episodes. If you're new to exercise, try these lower impact exercises first.

 If you have diabetes, you have an increased risk of developing certain health conditions, including heart attack, stroke, kidney disease, and nerve problems. By following your doctor's recommendations for keeping your blood glucose levels under control, you can reduce your risk of developing these complications. Researchers have found that people who exercise regularly have:

•    Lower blood glucose levels

•    Lower blood pressure

•    Better cholesterol levels 

•    Improved ability to use insulin

•    Decreased risk of stroke

•    Decreased risk of heart disease

•    Stronger Bones

•    Less chance of falling

•    Easier weight loss

•    Less body fat

•    More energy

•    Reduced stress levels

To lower blood pressure and cholesterol, the American Heart Association recommends 40 minutes of moderate-to-vigorous activity three or four times a week. “Moderate to vigorous” will depend on your overall fitness level, but in general, brisk walking is a moderate activity and jogging  vigorous 

"If you can do your exercise in one 30 minute stretch, fine. But if not, break it up into increments you can manage that add up to at least 30 minutes each day. There is some evidence from randomized controlled trials that exercise performed 30 min after meal consumption may convey greater improvements in glycemic control. Exercising consistently can lower blood glucose. Also called blood sugar.X and improve your A1C

Exercising with Type 1 Diabetes

When you exercise, your body—more specifically, your muscles—uses glucose as fuel (energy). Exercise has a similar effect as insulin on the glucose in your body: Exercise can enhance the absorption of glucose into your cells, helping better regulate your blood glucose levels. Exercising can help prevent long-term diabetes complications. And in some cases, the amount of insulin you use can actually be decreased when you exercise regularly.

Here are some special considerations for exercising with type 1 diabetes: 

  • It's all about balance: Balancing the amount of exercise you get with the food you eat and the insulin you take can help you work toward your blood glucose level goals. It's also important to consider when and how much you exercise. For example, if you exercise in the morning, eating a healthy, balanced breakfast can help fuel your workout and make it easier for you to maintain glucose.
  • Monitor your blood glucose levels: To help you manage type 1 diabetes, you'll monitor your blood glucose levels before and after exercise to help you determine how your body responds to exercise. If your blood glucose levels are 100 mg/dl or lower before exercise, you should have a snack to raise them before starting your workout. 
  • Carry a snack: A good thing to keep in mind when exercising with type 1 diabetes is to carry a light carbohydrate-rich snack, such as a granola bar, in case you need immediate energy. Or you can carry glucose tablets you can get from a certified diabetes educator. Also, be sure to drink lots of water during your workouts.

Exercising with Type 2 Diabetes

With type 2 diabetes, exercising regularly is one of the best ways to control your condition, especially if you need to lose weight. Exercise helps you manage your type 2 diabetes, especially your blood glucose levels. Below are some general exercise tips for type 2 diabetes:

  • Get motivated and make it fun: For fresh, fun ways to get moving, incorporate a variety of activities.
  •  Find the time: Write down your workouts just as you would a meeting or any other appointment you make. But make this appointment with yourself—you're worth it!
  • Be more active throughout the day: Park your car further away from the store when you're out shopping, and take the stairs instead of the elevator at work. These extra steps really add up. Regular exercise can help control and treat type 1 and type 2 Diabetes. 

Diabetes and Exercise: 

When you do moderate exercise, like walking, that makes your heart beat a little faster and breathe a little harder. Your muscles use more glucose, the sugar in your bloodstream. Over time, this can lower your blood sugar levels. It also makes the insulin in your body work better.

Doing pre-breakfast exercise kept their blood glucose levels in a more normal range and improved their overall control, all with a lower risk of hypos. 

How Much Exercise Is Enough if You Have Type 2

If you have type 2 diabetes, you should aim for about 30 minutes of exercise at least five days a week, according to the American Diabetes Association. However, if you're like many newly diagnosed type 2 diabetics, you may not have exercised in a long time—if ever. If that's the case, it's fine to start slow and work up. In fact, until you get a feel for how exercise affects your blood sugar (and until you get your doctor's clearance), it might be a good idea for most newly diagnosed patients to take it slow. Aerobics or strength

 4 exercises for people with diabetes

  1. Walking: Because anyone can do it almost anywhere, walking is the most popular exercise and one we highly recommend for people with diabetes. Thirty minutes to one hour of brisk walking, three times each week is a great,easy way to increase your activity .
  • Yoga: A traditional form of exercise, yoga incorporates fluid movements that build flexibility, strength and balance. It is helpful for people with a variety of chronic conditions, including diabetes. It lowers stress and improves nerve function, which leads to an increased state of mental health and wellness. According to the ADA, yoga may improve blood glucose levels due to improved muscle mass.
  • Dancing: Dancing is not only great for your body. The mental work to remember dance steps and sequences actually boosts brain power and improves memory.  For those with diabetes, it is a fun and exciting way to increase physical activity, promote weight loss, improve flexibility, lower blood sugar and reduce stress. Chair dancing, which incorporates the use of a chair to support people with limited physical abilities, makes dancing an option for many people. In just 30 minutes, a 150-pound adult can burn up to 150 calories.
  • Swimming: Swimming stretches and relaxes your muscles and doesn’t put pressure on your joints, which is great for people with diabetes. For those with diabetes or at risk for developing diabetes, studies show it improves cholesterol levels, burns calories and lowers stress levels. To get the most benefit from swimming, we recommend that you swim at least three times a week.              
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