[acb-diabetics] 5 steps of excersize

[Patricia LaFrance-Wolf]

Five Things Every Person with Diabetes Should Know About Exercise 

 

SheriColberg

 by 

Sheri Colberg, Ph. D.

     

#1: Exercise is the best medicine.

 

Many recent studies have shown that Type 2 diabetes may actually be
preventable with regular physical activity, even with only brisk walking.
For all individuals

with diabetes, exercise enhances your body's sensitivity to insulin, which
usually results in better blood sugar control. Recent research has shown
that

it is definitely better to be fat and fit than lean and sedentary from a
metabolic standpoint; many chronic diseases besides Type 2 diabetes are
related

to insulin sensitivity, including hypertension and heart disease. Regular
exercise also lowers your risk of premature death, heart disease, some
cancers

(colon, for example), anxiety and depression, osteoporosis (loss of bone
mass), and severe arthritic symptoms. 

 

#2: Frequent, regular exercise is key to good blood sugar control.  

 

The glucose-lowering effects of exercise are mainly due to a heightened
sensitivity to insulin in exercised muscle, an effect that persists for only
1-2

days following the activity. Therefore, in order to maximize exercise's
positive effects on blood sugar control, you have to exercise regularly. The
recommendation

for all individuals is a minimum of 3 to 5 days per week of aerobic exercise
(walking, jogging, cycling, swimming, etc.), done for 20 to 60 minutes. With

Type 2 diabetes, daily or near daily activities are recommended to optimize
weight loss and blood sugar control. With Type 1, regular, predictable
exercise

makes blood sugars easier to manage. With practice and a blood sugar meter,
you can manage your blood sugars with any exercise regimen, but regular
exercise

is still important for the health benefits. 

 

#3: All exercise you accumulate during the day counts. 

 

We used to assume that participation in intense activities (done at greater
than 60% of maximal aerobic capacity, like jogging) is necessary for optimal

health and fitness. However, now we know that almost any physical activity
(including golfing, gardening, mowing the lawn, walking, etc.) done 30-45
minutes

per day is beneficial to health, even if fitness is not increased.
Furthermore, these low-intensity exercises are beneficial even if done in as
short as

10-minute segments. Your daily goal should be to remain as physically active
as possible during the day to maximize caloric expenditure and blood sugar

use. So, take the stairs instead of the elevator (and do this several times
a day)!  

 

#4: Resistance training is as important as aerobic exercise. 

 

More and more research is showing that resistance or weight training can
increase insulin sensitivity as well as lower your risk for osteoporosis and
loss

of muscle mass with aging. The current recommendation is to include such
training 2 to 3 days per week; your training should include all the major
muscle

groups of the body. Some examples of exercises are bicep curls, push-ups,
abdominal crunches, bench press, and calf raises. You should pick a weight
or

resistance that you can lift 8-12 times and do a minimum of one set
(preferably 2-3 sets) on each exercise. Also include flexibility training of
all major

joints a minimum of two days per week to minimize the loss of flexibility
caused by aging and accelerated by diabetes.  

 

#5: Almost everyone can exercise safely and effectively.  

 

Diabetes bestows additional risks on exercisers; however, you can still
exercise to your maximal potential as long as you respect your limitations.
For

example, if you have lost some of the feeling in your feet due to peripheral
neuropathy, you may need to switch to non-weight-bearing activities such as

swimming or stationary cycling to minimize potential trauma to your feet
common with walking and jogging. If you have high blood sugars, you will
have

to drink plenty of fluids with exercise to prevent dehydration. If you are
having problems with your eyes due to diabetic eye disease, then you will
want

to avoid jumping, jarring, or breath-holding activities. Follow the exercise
guidelines published by the American Diabetes Association and others for
safe

participation. Remember to include proper warm-up and cool-down periods (at
least 5 minutes of a similar aerobic activity done at a lesser intensity
before

and after an activity) to ease the cardiovascular transition and minimize
your risk for orthopedic injuries. 

 

Although exercise is more work than just taking medications to control your
diabetes, it is well worth the effort for many health-related reasons,
including

psychological ones. Include moderate exercise training and frequent physical
activity in your daily regimen for optimal health and fitness benefits! 

 

If you need tips for getting started on an exercise program, check out my
book entitled The 7 Step Diabetes Fitness Plan. For people with any type of
diabetes

who are already more active, you will benefit more from Diabetic Athlete's
Handbook. For other tips on exercise, fitness, diabetes, nutrition, and
more,

please visit my website and exercise blog at 

www.shericolberg.com. 

 

Test Your Knowledge Answer #502

Miscellaneous Front Page #502 

 

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