Diabetes is a disease caused by the body not making enough insulin to keep blood glucose levels in the normal range. People with Type 1 diabetes do not make insulin, or make very little. People with Type 2 diabetes still make insulin but the production is sluggish or their body is resistant to insulin. Type 2 diabetes is the more common type and the main risk factors are thought to be a sedentary lifestyle, being overweight and family history. Over 200 000 New Zealanders have diagnosed diabetes and it is estimated that another 100,000 have diabetes that has not been diagnosed.
Controlling diabetes is a balancing act which requires equilibrium between activity, food and medication. Exercise benefits people with diabetes in several ways. Cardiovascular supports both weight management and heart health. Adults with diabetes are two to four times two to four times more likely to suffer heart disease or a stroke than adults without diabetes, even when blood sugar is under control. Strength training to build lean muscle mass is also very helpful for blood sugar control. Muscle uses glucose better than fat does so the more lean muscle you have the more efficiently your body can manage blood glucose levels. Strength training also boosts metabolic rate so supports weight management.
Before starting an exercise program you need to see your doctor for a plan. When you exercise blood sugar levels rise and they can dramatically dip when you stop, causing low blood glucose (hypoglycemia). Your doctor can help you formulate a routine around when to test blood glucose level, when to eat and when to administer insulin if necessary. Earlier in the day is often the best time for people with diabetes to exercise because there is more time to manage the possibility of post-exercise hypoglycemia. Evening exercise runs the risk of hypoglycemia while sleeping. Build up duration and intensity of exercise gradually as your body recalibrates to new activity.
Take special care of your feet because diabetes can cause nerve damage and circulation problems. Consult with a specialist shoe store or podiatrist to select shoes that are the right shape and type for the activity and check your feet after every exercise session.
Drink water before, during, and after exercise. When blood glucose levels are even a little higher than range you are much more prone to dehydration, which then further heightens blood glucose levels. Wear appropriate clothing and be cautious about exercising in the heat. Avoid exercise when you are sick – even a minor cold can make diabetes harder to control.
Diabetes can’t be cured but there’s plenty you can do to help keep it in check while also slowing or preventing other health problems. Balance your lifestyle factors and medication to maintain healthy blood glucose levels and you can lead a full and active life.
Controlling diabetes is a balancing act which requires equilibrium between activity, food and medication. Exercise benefits people with diabetes in several ways. Cardiovascular supports both weight management and heart health. Adults with diabetes are two to four times two to four times more likely to suffer heart disease or a stroke than adults without diabetes, even when blood sugar is under control. Strength training to build lean muscle mass is also very helpful for blood sugar control. Muscle uses glucose better than fat does so the more lean muscle you have the more efficiently your body can manage blood glucose levels. Strength training also boosts metabolic rate so supports weight management.
Before starting an exercise program you need to see your doctor for a plan. When you exercise blood sugar levels rise and they can dramatically dip when you stop, causing low blood glucose (hypoglycemia). Your doctor can help you formulate a routine around when to test blood glucose level, when to eat and when to administer insulin if necessary. Earlier in the day is often the best time for people with diabetes to exercise because there is more time to manage the possibility of post-exercise hypoglycemia. Evening exercise runs the risk of hypoglycemia while sleeping. Build up duration and intensity of exercise gradually as your body recalibrates to new activity.
Take special care of your feet because diabetes can cause nerve damage and circulation problems. Consult with a specialist shoe store or podiatrist to select shoes that are the right shape and type for the activity and check your feet after every exercise session.
Drink water before, during, and after exercise. When blood glucose levels are even a little higher than range you are much more prone to dehydration, which then further heightens blood glucose levels. Wear appropriate clothing and be cautious about exercising in the heat. Avoid exercise when you are sick – even a minor cold can make diabetes harder to control.
Diabetes can’t be cured but there’s plenty you can do to help keep it in check while also slowing or preventing other health problems. Balance your lifestyle factors and medication to maintain healthy blood glucose levels and you can lead a full and active life.
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