Exercise in diabetes / Any Diabetes Information & Sugar Clinic

Role of Exercise In Diabetics

Exercise has so many benefits, but the most critical one is that it makes it easier to control your blood sugar level.
Exercise can reduce the glucose in your blood. Muscles can use glucose without insulin when you’re exercising.
Exercise can also help people with type 2 diabetes avoid long-term complications, especially heart problems, CNS problems.

Additionally, there are all the traditional benefits of exercise:

Investigation

Lower blood pressure
Better control of weight
Increased level of good cholesterol (HDL)
Leaner, stronger muscles
Stronger bones
More energy
Improved mood
Better sleep
Stress management

To book diabetic diet consultation at your home or for any information about diabetes call or whats app on 9773989150.

Why is exercise important?I

Frequent and regular physical exercise is recommended for people of all ages as it boosts the immune system and helps protect against conditions such as:

Heart disease
Stroke
Type 2 diabetes
Cancer and other major illnesses
Improves mental health
Boosts self esteem/confidence
Enhances sleep quality and energy levels
Cuts risk of stress and depression
Protects against dementia

What counts as exercise?

Completing 150 minutes of moderate intensity aerobic activity a week. Aerobic activity at moderate intensity basically means exercising at a level that raises your heart rate and makes you sweat. This includes a multitude of sports For example;

Fast paced walking
Light jogging
Bike riding
Rowing
Playing doubles tennis or badminton
Exercise precautions are designed to help people with diabetes avoid problems which can result from unwise exercise choices.

Hypoglycemia can occur if a person who is taking blood sugar lowering medication has:

Eaten too little carbohydrate relative to the exercise.
Taken too much medication relative to the exercise
Combined effect of food and medication imbalances relative to the exercise
Therefore, expert advice is necessary for diabetic patients so that proper advice should be followed.

What Kinds of Exercise Should You Do?

There are three main kinds of exercise

Aerobic
Strength training
Flexibility work

You should aim to have a good mix of all three.

Aim to get at least 30 minutes of cardio (aerobic) exercise most days of the week.

Aerobic exercises include

Tennis
Dancing and Zumba
Jogging/Running
Walking
Basketball
Swimming
Biking

Strength Training

Once you have been able to include aerobic activity into your days, then you can start to add in some resistance training.

Strength training helps you to achieve lean, efficient muscles. These resistance-type exercises, adding to walking or jogging, also support strong, healthy bones. Building more muscle in place of fat, is particuarly beneficial when you have type 2 diabetes because muscles use the most glucose, so the more you use your muscles, the more effective you can be at controlling your blood glucose level.

Weight training is one of the most used strength building techniques, although you can also use your own body weight to build up strength.

When you’re starting a weight training program, make sure you know how to use all the equipment. Ask the staff at your gym how you should properly use the weights, or consider getting a personal trainer to learn the best exercises for you.

Lifting weights for 20-30 minutes two or three times a week is sufficient to get the full benefits of strength training.

Flexibility Training

With flexibility training, you’ll improve how well your muscles and joints work. Stretching before and after exercise (especially after exercise) reduces muscle soreness and actually relaxes your muscles.

Benefits of exercise and physical activity

Aerobic exercise Benefits

Moderate to high volumes of aerobic activity are associated with substantially lower cardiovascular and overall mortality risks in both type 1 and type 2 diabetes.

In type 1 diabetes, aerobic training increases cardiorespiratory fitness, decreases insulin resistance, and improves lipid levels In individuals with type 2 diabetes, regular training reduces hbA1C, triglycerides, blood pressure, and insulin resistance Alternatively, high-intensity interval training (HIIT) promotes rapid enhancement of skeletal muscle oxidative capacity and burn more calories and increase insulin sensitivity, and glycemic control in adults with type 2 diabetes

Resistance Exercise Benefits

Diabetes is an independent risk factor for low muscular strength. The health benefits of resistance training for all adults include improvements in

Muscle mass
Body composition
Strength
Physical function
Mental health
Bone mineral density
Insulin sensitivity
Blood pressurey
Blood pressure
Cardiovascular health

Resistance training benefits for individuals with type 2 diabetes include improvements in glycemic control, insulin resistance, fat mass, blood pressure, strength, and lean body mass.

To book diabetic exercise session at your home or for any information about diabetes call or whats app on 9773989150.

Benefits of and recommendations for reduced sedentary time

All adults, and particularly those with type 2 diabetes, should decrease the amount of time spent in daily sedentary behavior.

Prolonged sitting should be interrupted with bouts of light activity every 30 min for blood glucose benefits, at least in adults with type 2 diabetes.

Daily exercise, or at least not allowing more than 2 days to elapse between exercise sessions, is recommended

Adults with type 2 diabetes should ideally perform both aerobic and resistance exercise training for optimal glycemic and health outcomes.

Children and adolescents with type 2 diabetes should be encouraged to meet the same physical activity goals set for youth in general.

Physical activity participation for people with diabetes

Pre-exercise medical clearance is required for asymptomatic and symptomatic individuals prior to beginning low- or moderate-intensity physical activity .

Most adults with diabetes should engage in 150 min or more of moderate-to-vigorous intensity activity weekly, spread over at least 3 days/week, with no more than 2 consecutive days without activity. Shorter durations (minimum 75 min/week) of vigorous- intensity or interval training may be sufficient for younger and more physically fit individuals.

Children and adolescents with type 1 or type 2 diabetes should engage in 60 min/day or more of moderate or vigorous intensity aerobic activity, with vigorous, muscle- strengthening, and bone-strengthening activities included at least 3 days/week.

Adults with diabetes should engage in 2–3 sessions/week of resistance exercise on nonconsecutive days.

Flexibility training and balance training are recommended 2–3 times/week for older adults with diabetes. Yoga may be included based on individual preferences to increase flexibility, muscular strength, and balance.

Individuals with diabetes or prediabetes are encouraged to increase their total daily incidental (nonexercise) physical activity to gain additional health benefits.

To gain more health benefits from physical activity programs, participation in supervised training is recommended over nonsupervised programs.

Physical activity and pregnancy with diabetes

Women with preexisting diabetes of any type should be advised to engage in regular physical activity prior to and during pregnancy under medical supervision Pregnant women with or at risk for gestational diabetes mellitus should be advised to engage in 20–30 min of moderate-intensity exercise on most or all days of the week.

What you can expect from us

Diabetic exercise and physiotherapy at your door step. We provide expert, trained staff who will provide regular exercise for diabetes through different modalities to control your diabetes and improve your quality of life.