To manage diabetes, you need to consistently engage in appropriate exercise that suits your body. [Photo=Clipart Korea]© Provided by Komeedi.com

Diabetes mellitus is a type of metabolic disorder characterized by insufficient insulin secretion or impaired normal function. It is marked by high blood glucose levels, known as hyperglycemia, which causes various symptoms and signs, and leads to the excretion of glucose in the urine.

Diabetes mellitus is classified into Type 1 and Type 2. Type 1 diabetes, previously called "juvenile diabetes," is a disease caused by the body's inability to produce insulin at all.

The commonly referred to diabetes is Type 2 diabetes. Type 2 diabetes, characterized by relatively insufficient insulin, features insulin resistance (a condition where the insulin's ability to lower blood sugar is diminished, causing cells to be less effective at burning glucose).

Type 2 diabetes mellitus appears to be significantly influenced by environmental factors such as high-calorie, high-fat, and high-protein diets due to Westernized eating habits, lack of exercise, and stress. In addition, diabetes can also result from defects in specific genes, pancreatic surgery, infections, and medications.

For diabetic patients like these, exercise is an essential requirement. Exercise not only effectively lowers blood sugar levels but also reduces the risk of complications. In this regard, information from the American Diabetes Association (ADA) and other sources has been reviewed to identify good exercise methods for diabetic patients.

Exercise effects

According to the American College of Sports Medicine (ACSM) and the American Diabetes Association (ADA), exercise is an essential condition for diabetic patients to maintain 'optimal health.' When we exercise, our bodies require fuel, and during this time, glucose and blood sugar are used as fuel.

This helps to lower blood sugar levels in the body. The more vigorously you exercise, the more this effect is amplified, reducing insulin resistance that causes type 2 diabetes. Regular exercise also helps build muscle and burn fat.

This enhances the body's ability to use insulin. Diabetes patients can benefit from increased insulin sensitivity through exercise. In other words, exercise helps lower blood sugar levels in the short term and improves insulin sensitivity in the long term for diabetes patients.

The appropriate level for oneself

There are light, moderate, and high-intensity exercises. Light exercise is suitable as a warm-up, such as 5 to 10 minutes of calisthenics or slow walking.

Moderate-intensity exercise typically involves aerobic activities such as brisk walking, light jogging, hiking, cycling, badminton, table tennis, and aerobic dance.

Depending on your physical ability, it is okay to do it up to three or four times a day, but if it feels difficult, taking a short break of about 5 minutes in between is also good. Avoid overly intense exercise, as it can release stress hormones and actually raise blood sugar levels.

Exercise time

So, what kind of exercise and how much should a person with diabetes do to achieve such improvements? According to the ADA, people with diabetes should set a goal of doing 150 minutes of moderate-intensity exercise per week.

For people who don't usually exercise, 150 minutes may feel burdensome or difficult. However, with consistent effort, they will realize that it is a manageable amount of exercise that can be incorporated into daily life.

If it is difficult to maintain this kind of exercise schedule from the beginning, it is better to do some form of exercise within your ability rather than not exercising at all. However, the ADA considers it undesirable to skip physical activity for more than two days.

It is recommended to exercise regularly by walking at least daily or every other day. Also, walking does not mean leisurely strolling while enjoying the scenery at a slow pace. It should be done energetically, so that after walking for a while, you start to sweat or feel a significant exertion as if you have exercised properly. Other forms of exercise such as swimming, cycling, and tennis are similarly beneficial.

Precautions during exercise

Checking blood sugar before exercise is more important than anything else. This is especially true for type 1 diabetics who use insulin injections. For example, exercising when blood sugar is low, below 90, can cause blood sugar to continue being used up, leading to hypoglycemia symptoms.

Therefore, it is recommended to exercise about two hours after a meal and avoid exercising on an empty stomach. To prepare for symptoms of hypoglycemia, keep candies, sweet drinks, etc., on hand.

Exercising when blood sugar levels are extremely high is very dangerous and should be avoided. If blood sugar is above 300, it can increase further or raise blood ketone levels, posing a risk, so it is best to refrain from exercising and ensure adequate hydration.

Caution is also needed for safety. In particular, patients with Type 1 diabetes may experience a rapid drop in blood sugar levels during exercise. If blood sugar drops to dangerous levels or hypoglycemia occurs, it can lead to life-threatening situations, so Type 1 diabetes patients should consult thoroughly with their primary care physician.

Pay attention to food intake and insulin administration, and plan exercise routines carefully. Additionally, monitor blood glucose levels before, during, and after exercise. Furthermore, if diabetic complications such as peripheral nerve and peripheral vascular damage occur, exercise should be approached with even greater caution.

Since wounds occur on the feet or hands or if they are severe, there is a risk of necrosis, so it is necessary to carefully check the skin condition and wear soft, thick socks and comfortable shoes that fit well. If vision impairment complications occur, there is a risk of losing balance, falling, or getting injured, so it is recommended to have a guardian accompany during exercise or to limit activities to those that do not challenge balance.

People who have other chronic or severe illnesses alongside diabetes should also consult their primary care physician to develop an appropriate exercise plan. Additionally, they should consistently monitor their health status. If diabetes causes numbness in the feet, pain may not be felt properly, so it is important to check whether the exercise is putting excessive strain on the feet.

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Measure blood sugar only before or after eating.

I checked it, but

I think I didn't consider this part before exercising.

I definitely need to check before exercising.