Diabetes is a disease that affects how your body handles sugar glucose. It may take a few weeks of physical activity before you see changes in your health. Carbs found in starches, fruit, vegetables, dairy foods, and. Improving range of motion can positively affect gait, pressure distribution, and risk of foot ulceration. Paul rogers is a personal trainer with experience in a wide range of sports, including track, triathlon, marathon, hockey, tennis, and baseball. Second, exercise stimulates another mechanism that allows your muscles to. Diabetes self management patient education materials. Exercise for diabetics what is exercise, precautions. Work up to 3 sets of 812 repetitions for up to 12 exercises, and do this 3 times a week. Exercise training exerts pronounced effects on glucose control and tolerance, insulin.
Physical therapydirected movement and exercise programs are clinically effective in helping. Blood sugar and exercise ada american diabetes association. Were talking exercise that gets your heart and lungs going and kicks your blood flow into a higher gear. And if youre just starting off, start slow and listen to your body. But remember, along with your diet and medications, regular physical activity is an important part of. You have the power to take control and manage your diabetes. The following are some other tips for safe physical activity when you have diabetes. Find out more by reading tips for being active with diabetes pdf icon pdf 240 kb. These tips will help you ease back into exercise and find a workout plan that works for you. Principles of physical activity in patients with diabetes. Exercise has benefits for everyone, including people with diabetes, especially when combined with healthy eating. But if youre not there yet or dont have time for one longer workout, dont fret. Learn how to manage diabetes to live longer and with a better quality of life than ever before.
There are a few ways that exercise lowers blood sugar. There are many types of diabetes including type 1, type 2 and gestational diabetes. Guidelines recommend cardiovascular and strengthening exercises in patients with diabetes, but flexibility exercises focused on the foot and ankle can impart added benefits. If youre not into regular exercise, putting together an exercise plan can be a bummer. English for chinese groups chinese simplified chinese traditional indian. Being buoyed by the water is less stressful for you, colbergochs says. Basic diabetes meal plan diabetes meal planning starts with eating a wellbalanced diet that includes carbohydrates carbs, protein, and fat. The patient should work with his or her team to develop an individualized treatment plan for diabetes selfmanagement and set treatment goals for all aspects of his or her diabetes care. Thus, diabetic patients, before starting exercise sessions, must be carefully educated about the consequences of physical activity on their blood glucose and the. This article applies to type 2 diabetes, gestational diabetes within the limits of exercise for pregnancy, and pre diabetes. Another patient with diabetes has peripheral neuropathy.
Exercising with type 2 diabetes exercise is medicine. Regular exercise may prevent or delay type 2 diabetes development 3. To learn about ketone testing read the bd picture page. Carbohydrate counting a tool to help manage your blood glucose. If you put all these moves together, you can work up to your 30 minutes of exercise per day. Type 2 diabetes physical fitness and type 2 diabetes based on best available evidence supplement to pt magazine october 2007 description of diabetes mellitus type 2 diabetes accounts for 9095% of individuals with diabetes. One of the most important habits for diabetics to develop is a healthy exercise routine. Resistance exercise also proved to have positive effect on t2dm patients.
This can cause bleeding in your eye if you have certain kinds of eye problems. To find out how much you have learned about diabetes and exercise, take our self assessment quiz when you have completed this section. You can stick it to your fridge to help you keep track each day. Hypoglycemia can occur if a person who is taking blood sugar lowering medication has. Combining aerobic exercise and strength training is best for diabetes. Exercise precautions are designed to help people with diabetes avoid problems which can result from unwise exercise choices. Glucose comes from digestion of sugars and starches in the foods. How can i be physically active safely if i have diabetes.
Since 80 percent of people with type 2 diabetes are overweight or obese, losing weight and fat through diet and exercise are important treatments for controlling blood sugar levels. Exercise for diabetes control how to lower your blood. Resistance exercise exercise that is done with weight machines, free weights, or rubber exercise bands, can raise your blood pressure in the short term. Indeed, in patients with type 2 diabetes, physical activity may improve insulin sensitivity and assist in diminishing elevated blood glucose levels into the normal. Its a lot of work and it takes commitment, but its possible and you can do it. Resistance exercise guidelines start with 2 sets of 8 repetitions for 68 exercises, and do this 2 times a week. This means that your cells are better able to use available insulin to absorb sugar from the bloodstream to be used as energy for your body. Patients with diabetic neuropathy may also benefit from physical therapy, however, diabetic neuropathy patients must also tightly control their blood sugar levels to prevent major fluctuations. It is recommended you see a diabetes care provider or a qualified exercise professional, or refer to the. Physical activityexercise and diabetes diabetes care american. Heres how to jumpstart an exercise program, overcome common obstacles to exercising, and stay active to better manage your diabetes. Exercise is safeand highly recommendedfor most people with type 2 diabetes, including those with. Exercise is a crucial component of diabetes management. It focuses on eating regularly timed meals and selecting low glycemic index foods.
Self assessment quizzes are available for topics covered in this website. Ask if you are on a diabetes drug that can cause low blood glucose or makes it hard to lose weight. Diabetic patients should be aware that exercise interferes with the glucose homeostasis. By evaluating the longterm effect of exercise on glycemic control in type 1 diabetic youths according to the major metabolic pathway involved in. Insulin sensitivity is increased, so your muscle cells are better able to use any available insulin to take up glucose during and after activity. Because of the dangers associated with diabetes, always wear a medical alert bracelet indicating that you have diabetes and whether you take insulin. Type 2 diabetes affects how your body uses and stores glucose. This is the kind of diabetes that tends to develop gradually, often in response to. Ask your doctor about exercise if you have type 1 diabetes. Eating plan for type 2 diabetes this eating plan is low in refined grains and sugar, low in saturated and trans fat and high in fibre. Be sure to drink water before, during, and after exercise to stay well hydrated. Based on your realtime blood sugar levels, glucosezone provides you with individualized and tailored guidance, education, and support to help you meet the exercise requirement of diabetes. Regular exercise can help put you back in control of your life.
No doubt youve heard about the wonders of exercise how it helps you lose weight, sleep better, and feel more energetic, but for people who have diabetes, exercise is absolutely essential. Talk to your doctor about the kind of exercise you can do. Fitness overview ada american diabetes association. Eaten too little carbohydrate fruit, milk, starch relative to the exercise. Get a medical clearance if you have not exercised in over a year, if you are a man over 45 years old or a women over 55 years old. Exercise also improves the sensitivity of muscle cells to insulin. Exercising for 30 minutes or less 12 carbohydrate choices depending on blood sugar exercising for about 1 hour 2 carbohydrate choices plus protein exercising for 2 hours or more do not exercise until blood sugar is over 100. Trying to manage diabetes without being physically active is like a singer performing without a.
Swimming is another aerobic exercise and an ideal one for people with type 2 diabetes because it doesnt put pressure on your joints. Exercise is excellent medicine for an ailing heart, or for keeping a healthy one healthy. Physicians vary in counseling their patients to exercise. Try these fun, safe workouts for better blood sugar. As obesity and inactivity are the major modifiable risk factors for type 2 diabetes,1 that is the focus of this document. Rpe rating of perceived resistance training and diabetes. At least 30 minutes of aerobic activity 5 days a week can help the insulin in your body work better. Start with 510 minutes of activity per day for the first week, then add on 5 minutes per day each week until the target goal of 150 minutes of moderate activity is reached. Answers to these and other questions about physical activity by patients who have diabetes mellitus can be found in guidelines from the. Role of exercise in the management of diabetes mellitus plos.
These nutrients turn into sugar glucose, which gives energy. Physical activity for patients with diabetes wpro iris world. Swimming also is easier on your feet than other forms of exercise, such as walking or jogging. Anaerobic exercise can increase glycemia, whereas the aerobic exercise may cause a decrease during the exercise and post exercise. If you havent been active in a while, start with 5 to 10 minutes a day and build up over time. If youre not used to exercising, its best to start slow, and you can burn a lot of calories right in the home. Your patient is a middleaged man with type 2 diabetes who wants to start a weighttraining program. Making the choice to choose healthy foods and get regular physical activity isnt always easy. Taken too much medication relative to the exercise. Illness and treatment perceptions are associated with adherence to medications, diet, and exercise in diabetic patients elizabeth broadbent, phd 1 liesje donkin, msc 2 julia c. Interventions aimed at increasing exercise combined with diet have been shown to decrease the incidence of type 2 diabetes mellitus in highrisk groups people with impaired glucose tolerance or the metabolic syndrome.
Physical activity and exercise have been shown to improve glycemic control, lower cardiovascular risk factors, promote weight loss, and improve overall health. Physical therapy may be helpful in maintaining strength, mobility, and function regardless of the underlying cause of peripheral neuropathy pn. Experts also caution against exercising if your blood sugar is too high over 250, because exercise can sometimes raise blood sugar even higher. However, there are no highquality data on the efficacy of dietary intervention for the prevention of type 2 diabetes. Diabetes self management patient education materials table of contents click on any of the links below to access helpful materials on managing all aspects of diabetes that can be printed and given to your patients. And hear from other people with diabetes on what they do to get active and how they do it. Minimal studies related to other types of exercises such as yoga. Stroh, dipl psych 3 objectiveto investigate diabetic patients perceptions of illness and treatments, and. When your muscles contract during activity, your cells are able to take up glucose and use it for energy whether insulin is available or not. Regular exercise also has considerable health benefits for people with type 1 diabetes e.
294 1597 697 88 219 718 1564 1589 890 227 279 1141 636 168 960 176 956 1164 682 853 1053 1206 1289 1258 1018 320 809 1196 247 1430 943 145 937 43 181