How Does Exercise Help With Diabetes – If you have diabetes, these fitness ideas can help you fight fat, build muscle, improve balance, and reduce stress — and may even reduce your need for insulin injections.
Are You Getting Enough Exercise? If you’re like most Americans, the answer is no — and that may be especially true for people with diabetes. In fact, only about 40 percent of people with type 2 diabetes participate in regular exercise, according to a study published in June 2016 in the World Journal of Diabetes. And that’s a shame, because exercise can help increase insulin action and control blood sugar levels, says Sherry Kolberg, PhD, founder of Diabetes Motion Academy in Santa Barbara, California.
Not to mention that exercise can help your body fight disease by boosting your immune system, according to the National Library of Medicine. In the current COVID-19 pandemic, people with chronic illness are at higher risk of complications while they are sick. Along with improving your immune system through exercise, controlling your blood sugar can help you stay healthy.
Exercise also helps you lose weight and improve balance. This is important, because people who are overweight are more likely to develop type 2 diabetes, according to the Obesity Action Coalition. According to a study published in the September-October 2015 issue of Obesity Research and Clinical Practice, among adults with type 2 diabetes, having a body mass index over 35 (classified as obese) was associated with an increased risk of balance problems and falls. Is.
, “I wholeheartedly recommend that anyone over the age of 40 with diabetes should include balance training as part of their weekly routine at least two or three days a week,” Dr. Kohlberg. “It can be as simple as doing a balance exercise on one leg at a time or more like a Tai Chi exercise. Lower body and core strength exercises also double as balance training.”
According to the Physical Activity Guidelines for Americans from the Department of Health and Human Services (HHS), people with type 2 diabetes should aim to complete 150 to 300 minutes of moderate activity per week. The HHS also recommends two weeks of resistance training sessions, the amount of which will prevent heart disease by lowering high blood pressure, aiding weight loss and lowering cholesterol and hemoglobin A1C levels, which reflect a three-month average of blood sugar. Is. ,
Here are six great workouts that you can easily incorporate into your routine. Be sure to check with your health care team before starting any exercise regimen, and go slow at first. Over time, you can increase the length and intensity of your routine.
If you don’t have a regular exercise routine, start with walking. Kolberg says: “Walking is easy for people, all you need are the right shoes and a place to go. Walking is probably one of the most limiting activities for people with type 2 diabetes.” Harvard Th. Walking at a brisk pace that elevates the heart rate is considered moderate-intensity exercise, according to. Chan School of Public Health. 30 minutes of brisk walking daily, five days a week, will help you reach your recommended goal of 150 minutes of moderate-intensity exercise.
Tai Chi is an ancient Chinese tradition; According to the Mayo Clinic, participants flow through a series of slow and relaxing movements and deep breathing. Meta-analysis of 14 studies published in July 2018 in the Journal of Diabetes Research
Concluded that tai chi is an effective way to control blood sugar and A1C levels for people with type 2 diabetes. Tai chi is great for people with diabetes because it provides flexibility and stress relief.
Tai chi also improves balance and may reduce nerve damage or neuropathy, a common problem in diabetics with poorly controlled blood sugar — though the ultimate benefit “remains unproven,” Kolberg said. (A study published in the December-January 2018 issue of the Journal of Gerontology and Geriatric Medicine looked at the effects of tai chi on people with peripheral neuropathy (PN), or nerve damage, which can be caused by chronic low blood sugar.) Did not cure PN, but improved balance, flexibility and strength).
Still, Kohlberg stresses that working on your balance every day is an important aspect of staying on your feet as you get older and living well and independently throughout life. “If you haven’t been doing tai chi, incorporate some balance exercises into your weekly routine to reduce your risk of falling,” says Kolberg.
“I can’t say enough about the benefits of weight training, not only for people with diabetes but for everyone,” Kolberg said. Weight training builds muscle, which is important for people with type 2 diabetes. “When you lose muscle, you have a much harder time maintaining blood sugar,” he says.
Schedule exercise or weight training at least twice a week as part of your diabetes management plan, recommends the HHS. Regardless of your experience, you can safely incorporate resistance exercise into your routine, according to the American College of Sports Medicine (ACSM). These include exercises using resistance with free weights, machines or bands that feel challenging; Focus on doing two to three sets of 8 to 12 repetitions of each exercise, the ACSM recommends.
Say Om: Like tai chi, research suggests that if you have diabetes, yoga may help reduce stress and manage the condition, according to a review published in September 2018 in Endocrinology & Metabolism. “When stress levels rise, blood sugar levels rise,” says Kohlberg.
One of the advantages of yoga as an exercise is that you can do it as many times as you want. He says: “The more the better.” A study published in March 2017 in the Journal of Physical Activity and Health concluded that exercise helps reduce symptoms of depression in adults with type 2 diabetes.
Swimming is another aerobic exercise – and perfect for people with type 2 diabetes because it doesn’t put stress on your joints. “Staying hydrated is less stressful on your body than walking or running,” says Kolberg. The American Diabetes Association states that type 2 diabetes can cause foot problems, including neuropathy. Because neuropathy can cause loss of sensation in the feet, you can buy water shoes to protect your feet in the pool.
Bicycling is also a form of exercise, says the HHS, which makes your heart stronger and your lungs work better, and it’s the number one calorie burner. Riding a few times a week as regular transportation has been found to reduce the risk of obesity, high blood pressure and triglyceride levels, according to a study published in March 2018 in the American Journal of Health Promotion.
To ride a bike, you don’t even need to leave your house: A stationary bike can be useful because you can do it inside regardless of the weather. Although exercise cannot reverse neuropathy, it is still important to exercise when managing diabetes. , Follow these safety tips when you’re sweating.
To reduce the risk of infection, it is important to determine whether you need neuropathy treatment before exercising with diabetes. Getty Images
You know exercise is important to living a healthy life with diabetes, helping strengthen your heart health, lower body fat levels, and better control blood sugar. But if you have neuropathy, or nerve damage—a report published in January 2017 in the journal Diabetes Care estimates that half of people with type 2 diabetes have—is it even safe to sweat?
First, know that neuropathy is damage to nerve cells that can occur anywhere in the body, although the condition is most often seen in the feet and hands. In people with diabetes, high blood sugar levels, or persistent hyperglycemia, can lead to neuropathy, not to mention other potential complications of diabetes. Meanwhile, in people with poor circulation – a common side effect of diabetes – the lack of blood flow and oxygen reaching the arteries can cause severe damage and cell death.
The consequences of this damage include everything from chronic pain to impaired digestive system, urinary tract and heart function. But the most common symptoms of neuropathy include pain, tingling, and numbness in the extremities.
The thought of exercising when such symptoms start can be a little intimidating. After all, sensing touch is your body’s built-in defense system, says Jason Machowski, RD, CSCS, a sports and exercise specialist at the Hospital for Special Surgery in New York City. So if that immune system isn’t working up to speed, and your hands and feet are numb or numb, how safe is your workout?
If you experience tingling, numbness, loss of sensation, or pain in normal clothing such as socks or sheets, that’s your signal to stop what you’re doing and seek neuropathy treatment. If you notice a blister or sore on your daily foot check, be sure to tell your doctor so he can help prevent infection.
“Sensitivity in the foot or ankle can greatly increase the risk of infection
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