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Tuesday, December 10, 2013
Physical activity is important for everyone but especially for those with diabetes. Why? The reason is simple. Exercise can help control your blood sugar -- and that is the name of the game with diabetes!
To encourage you even more, many types of moving may have other effects that help to improve your health. And --it is not unusual for people with diabetes to find that they can reduce their glucose-lowering medicine when they follow a healthy diet and get regular exercise. Sometimes they find that they no longer need it at all.
1. Exercise at least 150 minutes each week. This should be moderate to vigorous aerobic exercise spread out during at least 3 days during the week.
Aerobic exercise is activity that is low intensity for a period of 15 to 20 minutes or longer
During this time, you keep your heart rate at 60-80% of your maximum heart rate. Examples of aerobic exercise include:
"Moderate" exercise means you are working hard enough to raise your heart rate and break a sweat. Moderate level activities are:
"Vigorous" exercise means you are breathing hard and fast, and your heart rate has gone up a lot. If you are exercising at this level, you will not be able to say more than a few words without pausing for a breath. Vigorous level activities are:
Do not go more than 2 days in a row without aerobic exercise.
2. In addition to aerobic training, engage in moderate to vigorous muscle-strengthening activities at least 2-3 days each week. Combining aerobic and muscle-strengthening activities may actually be better than either alone for improving your body’s ability to control blood sugar.
There are many muscle-strengthening activities that you can try, whether it is at home or at the gym:
3. Increase how much you move each day. Some easy things you can do are:
Find more ways to Be Extra Active Each Day.
Moving more during your regular daily activities has added health benefits, such as helping to prevent excessive weight gain. Using a step counter can help you increase your number of steps, especially if you set a goal, such as 10,000 steps per day.
The key is to keep your exercise at a moderate level. Short bursts of intense exercise, such as a sprint, can actually increase your blood sugar levels. As you make a plan for regular exercise, be sure to check with your doctor. Your doctor can guide you on when it is important to test your blood sugar.
You may also need to take some precautions. For example, if your eyes suffer from diabetic retinopathy, vigorous activity such as jogging or weight lifting could cause bleeding. Your retina could also detach. And if your feet have nerve damage, a common problem with diabetes, be sure to look for blisters or other signs of damage after you exercise. Treat these injuries as your doctor has recommended.
If you take insulin or medicines that can cause low blood sugar, test your blood glucose:
By doing this, you will be able to see if your blood sugar level is stable, rising, or falling.
Use the following chart to decide whether it is safe for you to exercise:
|If your blood sugar is:|
|Less than 100 mg/dL*||Your blood sugar may be too low to exercise safely.|
|100 - 250 mg/dL*||It is general considered safe to exercise.|
|250 mg/dL* or higher||
Test your urine for ketones. Ketones are substances that build up when your body cannot use glucose for fuel.
Do not exercise if you have a high level of ketones.
|300 mg/dL* or higher||It is too high to coinsider exercising.|
*mg/dL means “milligrams per deciliter”
Check your blood sugar after exercise, too. If it is too low, eat some carbs to prevent hypoglycemia. In fact, it is always a good idea to keep a carb snack on hand in case your blood sugar drops too low. Exercising with a partner is also a good safety measure.
When you use your muscles, they need to get energy from somewhere. Most of the time, that energy comes from glucose. Glucose is the sugar running through your bloodstream after you eat. If your muscles use blood sugar for energy, then obviously, the level of sugar in your blood drops. But the effects can last far beyond the time frame of your workout.
For people with type 2 diabetes, regular exercise appears to increase the insulin sensitivity of the body's cells. This is especially true of muscle cells. That means cells are better able to take up glucose from the bloodstream, and they require less insulin to do this. In fact, research suggests that regular exercise can help muscles take up glucose up to 20 times the normal rate.
Because depression is more common in those with diabetes, increasing your physical activity and physical fitness can help reduce symptoms of depression
And remember, you may also find that you can reduce, or perhaps no longer need, your glucose-lowering medicine when you follow a healthy diet and get regular exercise.
Points to Remember
Many research studies are underway to help us learn about diabetes. Would you like to find out more about being part of this exciting research? Please visit the following links:
Colberg, SR., et al. “Exercise and type 2 diabetes: the American College of Sports Medicine and the American Diabetes Association: joint position statement executive summary.” Diabetes Care, v. 33 issue 12, 2010, p. 2692-6.
Content from this article originally appeared in Chow Line (8/19/07 and 3/29/09), a service of Ohio State University Extension and the Ohio Agricultural Research and Development Center and was adapted for use on NetWellness with permission.
Last Reviewed: Oct 28, 2013
Steven T Devor, PhD, FACSM
Associate Professor of Sport & Exercise Sciences and Physiology & Cell Biology
School of PAES
The Ohio State University
Daniel T. Remley, PhD
Field Specialist, Food Nutrition & Wellness
College of Food, Agricultural, & Environmental Science
The Ohio State University