Choices that We Make

So, what about exercise?

Preparing the individual with diabetes for a safe and enjoyable exercise program is as important as exercise itself.  The young individual in good metabolic control can safely participate in most activities.  The middle-aged and older individual with diabetes should be encouraged to be physically active.  The aging process leads to a degeneration of muscles, ligaments, bones, and joints, and disuse and diabetes may exacerbate the problem.  Before beginning any exercise program, the individual with diabetes should be screened thoroughly for any underlying complications as described above.

A standard recommendation for diabetic patients, as for nondiabetic individuals, is that exercise includes a proper warm-up and cool-down period.

A warm-up should consist of 5–10 min of aerobic activity (walking, cycling, etc.) at a low-intensity level.  The warm-up session is to prepare the skeletal muscles, heart, and lungs for a progressive increase in exercise intensity.

After a short warm-up, muscles should be gently stretched for another 5–10 min.  Primarily, the muscles used during the active exercise session should be stretched, but warming up all muscle groups is optimal.  The active warm-up can either take place before or after stretching.  After the activity session, a cool-down should be structured similarly to the warm-up.

The cool-down should last about 5–10 min and gradually bring the heart rate down to its pre-exercise level.

Diabetes: Exercise as medicine

Some expert advise ….

Diabetic and Weight Training

All forms of exercise have been shown to be effective at reducing the risks and complications associated with diabetes. Resistance training in particular is crucial because exercising muscles increase the need to use glucose for energy.

According to recent studies, the major benefits of resistance training in individuals with diabetes are:
1) improved blood cholesterol profiles
2) increased heart function
3) decreased blood pressure
4) improved insulin sensitivity and blood glucose control
5) improved muscular strength, power, and endurance
6) increased bone strength.

In a randomized controlled trial, both aerobic and resistance exercise improved glycemic/blood sugar control in people with type 2 diabetes. The greatest improvements came from combined aerobic and resistance training. The study included 251 adults, between ages 39 and 70, who were not exercising regularly and had type 2 diabetes. Participants were assigned to one of four groups: performing 45 minutes aerobic training three times per week, 45 minutes of resistance training three times per week, 45 minutes each of both three times per week, or no exercise.

Aerobic, Strength Training Greatly Improve Diabetes Numbers

Success in action ….

The moral of the story is that all exercise is beneficial and crucial for health for those with diabetes. Whether you’re a competitive bodybuilder or a weekend warrior, if you have diabetes or are even at risk for diabetes, you better get or keep moving!