Exercise is essential for managing diabetes… How to do it well?

 

Diabetes is a metabolic disease characterized by insufficient insulin secretion or impaired insulin function. It is characterized by elevated blood glucose levels, known as hyperglycemia. This hyperglycemia causes various symptoms and signs, and leads to excretion of glucose in the urine.

 

Diabetes is divided into type 1 and type 2. Type 1 diabetes, formerly known as "juvenile diabetes," is a disease caused by the complete failure of the body to produce insulin.

The type of diabetes commonly referred to is type 2 diabetes. Type 2 diabetes, characterized by a relative lack of insulin, is characterized by insulin resistance (a decline in insulin's ability to lower blood sugar levels, preventing cells from effectively burning glucose).

Type 2 diabetes appears to be largely caused by environmental factors, such as a Westernized diet high in calories, fat, and protein, lack of exercise, and stress. Furthermore, diabetes can be caused by certain genetic defects, pancreatic surgery, infections, and medications.

 

Exercise is a must for people with diabetes. Not only does exercise effectively lower blood sugar levels, it also reduces the risk of complications. We explored effective exercise methods for people with diabetes, using information from the American Diabetes Association (ADA).

 

Exercise effects

 

According to the American College of Sports Medicine (ACSM) and the American Diabetes Association (ADA), exercise is crucial for maintaining optimal health for people with diabetes. When we exercise, our bodies require fuel, which is glucose and blood sugar.

 

This helps lower blood sugar levels. The more intense the exercise, the more this effect is amplified, reducing insulin resistance, which contributes to type 2 diabetes. Regular exercise also helps build muscle and burn fat.

This improves our body's ability to use insulin. Diabetics can benefit from exercise by becoming more insulin sensitive. In other words, exercise helps diabetics lower blood sugar levels in the short term and improve insulin sensitivity in the long term.

 

The level that suits you is suitable

 

Exercise can be categorized as light, moderate, or high-intensity. Light exercise, such as a warm-up, can include calisthenics for 5 to 10 minutes or a leisurely walk.

 

Moderate intensity exercise is recommended as aerobic exercise, including brisk walking, light jogging, hiking, cycling, badminton, table tennis, and aerobic dancing.

Depending on your ability, you can do this up to three or four times a day. However, if you feel tired, it's a good idea to take a short five-minute break in between. Avoid strenuous exercise, as it can trigger the release of stress hormones and raise blood sugar levels.

 

Exercise time

 

So, what kind of exercise and how much should a diabetic patient do to achieve these improvements? According to the ADA, a diabetic patient should: 150 minutes of moderate intensity exercise per week You have to set goals.

For those who don't exercise regularly, 150 minutes might seem overwhelming or difficult. However, if you stick with it, you'll realize that it's a level of exercise you can maintain in your daily life.

 

If you find it difficult to maintain this level of exercise from the beginning, start within your means, as any exercise is better than none. However, the ADA does not recommend skipping more than two days of physical activity.

The idea is to engage in regular exercise, such as walking, at least every day or every other day. Furthermore, walking doesn't mean leisurely strolling while enjoying the scenery. It should feel brisk, and after a while, you should break a sweat or feel like you've had a decent workout. Other forms of exercise, such as swimming, cycling, or tennis, are equally beneficial.

 

Precautions when exercising

 

Checking your blood sugar before exercising is of utmost importance. This is especially true for type 1 diabetics who use insulin injections. For example, if your blood sugar is low (below 90), exercising can cause your blood sugar to continue to drop, leading to hypoglycemia symptoms.

Therefore, it's best to exercise at least two hours after a meal, and avoid exercising on an empty stomach. Keep candy or a sweetened beverage on hand in case you experience hypoglycemia.

Conversely, exercising when blood sugar levels are too high is extremely dangerous and should be avoided. If your blood sugar is above 300, it can further increase blood sugar or blood ketone levels, which can be dangerous. Therefore, it's best to refrain from exercising and replenish your fluids.

 

Safety also requires caution. In particular, exercise can cause a rapid drop in blood sugar levels for those with type 1 diabetes. A dangerous drop in blood sugar levels, or hypoglycemia, can lead to serious, life-threatening conditions, so type 1 diabetes patients should consult their physician thoroughly.

 

It's important to carefully plan your exercise routine, paying close attention to food intake and insulin administration. Furthermore, check your blood sugar levels before, during, and after exercise. Furthermore, if you have diabetes complications, such as peripheral nerve or blood vessel damage, you should exercise with even greater caution.

 

Because wounds or even necrosis of the feet or hands can occur, it's important to carefully monitor the condition of your skin and wear soft, thick socks and comfortable, well-fitting shoes. If complications of vision loss occur, you should be accompanied by a guardian during exercise or limit yourself to activities that don't require balance.

 

People with diabetes and other chronic or serious conditions should also consult with their primary care physician to develop an appropriate exercise plan. They should also consistently monitor their health. Diabetes can reduce sensation in the feet, making it difficult to perceive pain. Therefore, it's important to ensure that exercise doesn't place excessive strain on the feet.

 

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Measure your blood sugar before or after meals.

I did check it,

I think it's something I hadn't thought about before and after exercise.

 

I definitely need to check this before exercising.