Exercise serves as a potent tool not only for regulating blood sugar levels but also for managing weight and blood pressure concurrently. Moreover, it acts as a barrier against the advancement of pre-diabetes to full-fledged diabetes. Hence, for individuals with diabetes or those at risk, alongside adhering to dietary principles and prescribed medications, engaging in physical activities stands out as a pivotal approach in both preventing and treating diabetes. Virtually any form of exercise benefits diabetics, with high-intensity workouts particularly advantageous due to their heightened energy consumption.
During physical activity, the glucose in the bloodstream is mainly used for energy, increasing the demand for blood glucose by muscles and the body. It, coupled with enhanced cellular sensitivity to insulin, facilitates glucose entry into cells. During the initial 15 minutes of engaging in physical activity, the body starts using up the glucose in the blood for energy., followed by the depletion of glycogen reserves in muscle and liver cells. Beyond this phase, the body taps into non-sugar reserves, using blood fat and triglycerides as fuel sources—the reduction in body fat and weight aids in improving cellular insulin sensitivity.
How to Exercise
A primary concern during exercise for diabetics is the risk of hypoglycemia or deficient blood sugar levels:
– Consume a light snack before commencing exercise.
– Monitor blood sugar levels before, during, and after exercise.
– If blood sugar falls below 90 mg/dl, promptly consume a carbohydrate and protein snack.
– Ensure adequate hydration during and after training.
Types of Exercise and Physical Activity
Aerobic exercises are optimal for people with diabetes, rapidly lowering blood sugar levels. Monitoring blood sugar levels at the outset of exercise programs to gauge subsequent declines is essential.
– Brisk walking
– Running
– Cycling
– Swimming
– Hiking
– Group fitness activities
Interval aerobic exercises, while effective in improving insulin resistance and lowering blood sugar, may elevate blood sugar levels, especially in individuals with type 1 diabetes, due to cortisol hormone release. Thus, blood sugar levels should be monitored during and after such activities.
Anaerobic or endurance sports have minimal impact on blood sugar, although intense sessions may elevate blood sugar for hours post-exercise, necessitating insulin use to manage levels.
– Weightlifting
– Powerlifting
– Bodybuilding
Flexibility exercises like yoga and pilates enhance muscle strength and flexibility without significantly affecting heart rate and breathing. Understanding individual blood sugar responses to various exercises requires periodic monitoring during and after physical activity initiation.
Consultation with the Treatment Team
Before initiating an exercise regimen, consultation with a medical professional and diabetes treatment team is imperative. They provide:
- Guidance on blood sugar control.
- Heart rate monitoring during exercise.
- Activity levels.
Commence exercise gradually, with one or two ten-minute sessions daily, progressing to 30-minute aerobic activities five times a week for adults. Endurance or heavy sports should entail 15-minute sessions five times a week. The recommended heart rate during exercise is 60-80% of the maximum heart rate. Prolonged exercise beyond 30 minutes may deplete blood sugar, muscle, and liver reserves, potentially causing further blood sugar decline.
Hydration Post-Exercise
Combining milk and chocolate replenishes lost energy and prevents dehydration and blood sugar fluctuations. In case of low blood sugar symptoms during or after exercise, consume sugary substances like half a banana, a tablespoon of honey, or a glass of natural fruit juice. Carrying identification indicating diabetes status is advisable for assistance if needed.
Seeking guidance from diabetes or endocrinology specialists before implementing any measures is strongly recommended.
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