Diabetes is disorder that disrupts glucose, protein and fat metabolism. It is typically characterized by high sugar levels. This is due to reduced insulin (a hormone) secretion by the pancreatic beta cells or reduced sensitivity to insulin.

Diabetics are at a greater risk for numerous health problems, including kidney failure, nerve disorders, eye problems and heart disease.

The two primary classes of diabetes are - Type 1 (insulin dependant diabetes mellitus) and Type 2 (non-insulin dependant diabetes mellitus). Both types have distinct causes and different strategies for disease management.

You can take care of your diabetes by:
• Exercising regularly and leading and active lifestyle
• Following regular meal timings and planning healthy meals
• Taking medicines, if prescribed by your doctor

Why exercise?
Exercise is important because it improves glucose regulation, reduces the risk for heart disease, hypertension, cholesterol levels and excess weight. The timing of exercise, the amount of insulin injected and the injection site are important factors to consider before exercise.

Interesting fact
In the U.S a study was conducted by the Diabetes Prevention Program (DPP). It was found that a modest weight loss (with diet and exercise) of 5 to 7 percent of bodyweight can delay and possibly prevent type 2 diabetes.

What is the duration, frequency and type of exercise recommended for diabetics?
A duration of 30 to 60 minutes of moderate-paced intensity exercises 5 to 7 days of the week is recommended. If you are not accustomed to physical activity, you may start with a shorter duration and work your way up. As you become fitter, you can add a few extra minutes to your physical activity.

Four kinds of activity can help. You can include these as a part of your lifestyle:
• Aerobic/cardiovascular exercises
• Strength train
• Stretch
• Relaxation techniques

Aerobic/cardiovascular exercises: Moderate-intensity physical activities such as walking briskly, swimming or bicycling are important. These exercises work your large muscles and increase your heart rate. A minimum of 30 minutes, five to seven days of the week is necessary to improve functioning of the heart, lungs and circulatory system.

Strength train: Strength training with light resistance – such as hand weights, elastic bands or weight machines will help improve your metabolism and improve bone density. You can strength train on various types of equipment in a health club, gym or at home. Train each major muscle group two to three times per week.

Stretch regularly: Stretching exercises improve the body’s flexibility and prevent post – exercise muscle soreness. Often neglected, this aspect of fitness is as important as cardiovascular and strength training. Include stretching in the warm-up or cool down phase of your exercise program.

Relaxation techniques: Diabetes management can be emotionally stressful and the stress can adversely influence glucose levels. Find ways to reduce stress and enhance psychological well-being. Make a list of simple activities that help you de-stress; for example you could - do deep breathing exercises, meditation, reading a book, listening to music, meeting a friend or walking in the park.

What should you do before starting to exercise?
1. Check with your doctor.
Always talk with your doctor before you start a new physical activity program. Ask about your medicines—prescription and over-the-counter— and whether you should change the amount you take before you exercise. If you have heart disease, kidney disease, eye problems or foot problems, ask which types of physical activity are safe for you.

2. Plan for an exercise session.
• The type of physical activity
• The length of each session
• The duration of warm-up, workout, stretching and cool-down
• The measure of progress

3. Keep track of your physical activity.
Write down when you exercise and for how long in your blood glucose record book. You’ll be able to track your progress and see how physical activity affects your blood glucose.

4. Modify calorie intake
Calorie intake should be carefully planned prior to and post-exercise. Also, in consultation with a physician a decrease in insulin dosage may be necessary.

What are some safety precautions for diabetics who exercise?
Exercise involving heavy weights is not recommended for people with blood pressure, blood vessel or eye problems.

Hypoglycemia (low-blood sugar levels) can happen at the time you’re exercising, just afterward, or even up to a day later. You can get shaky, weak, confused, irritable, anxious, hungry, tired, or sweaty. Always keep some form of glucose handy with you incase your sugar levels drop. To help prevent hypoglycemia during physical activity, check your blood glucose before you exercise.
Do not exercise if your blood glucose is above 300, or your fasting blood glucose is above 250 and you have ketones in your urine.

When you exercise, wear cotton socks and athletic shoes that fit well and are comfortable. After you exercise, check your feet for sores, blisters, irritation, cuts, or other injuries.

Drink plenty of fluids during physical activity, since your blood glucose can be affected by dehydration.

Natural foods/supplements
It is important is that you keep your health care provider up-to-date on any supplements that you may utilize to lower your blood sugar.

Cinnamon
Researchers have evaluated commonly used spices and found some that help lower blood sugar readings. Cinnamon is one of the highest rated for lowering blood levels. One teaspoon cinnamon a day may lower blood glucose, triglycerides and cholesterol in people with Type 2 diabetes.

Salacia Oblonga
Salacia Oblonga is a herb used in traditional medicines in India and Sri Lanka. According to researchers at Ohio State University, it works similarly to anti-diabetic oral medications by binding enzymes in the intestines that break down carbohydrates into glucose. This causes less glucose to be absorbed into the system, thereby lowering blood sugar.

Walnuts
Six to eight a day can help lower insulin resistance and increase HDL (high density lipoprotein) levels and reduce LDL (low density lipoprotein) levels. They contain an omega-3 fatty acid called alpha-linolenic acid or ALA which reduce risk of heart disease.

Garlic
Garlic (eating as little as one clove a day) has long been known to raise insulin sensitivity and provide strong anti-oxidant protection.

Tags: aerobic exercises, cardiovascular diseases, exercise for diabetics, safety precautions for diabetics

This entry was posted on Tuesday, April 14th, 2009 at 10:14 am and is filed under Health Update. Responses are currently closed, but you can trackback from your own site.