|
|
Controlling Type 2 Diabetes through Exercise
Dylan Chipperfield About the Author
Exercise has been proven to be a pillar in overall diabetes care. Numerous scientific studies have been published over the last 10 years supporting the notion that individuals who exercise have better control of their blood sugars over long periods of time. In fact, a single session of exercise can improve blood sugar control for 6-12 hours after the exercise session has finished. A meta-analysis (a review of the literature in a certain area) on exercise and diabetes published by the Journal of the American Medical Association in 2002 concluded that exercise training has the ability to reduce blood sugar levels significantly enough to reduce the complications of diabetes.
Exercise also plays a crucial role in preventing diabetes for those individuals who are at high risk of developing diabetes. The Diabetes Prevention Program was a large clinical trial looking at people who are at risk of developing diabetes and the influence exercise would have on the progression to a diagnosis of diabetes. The trial concluded that 150 minutes of moderate intensity exercise per week, along with moderate weight loss (7% of body weight) was enough to reduce the incidence of diabetes by 58% over a 7-year period in the exercising group.
Starting a regular exercise program can be tough at the best of times. Adding the complication of having a chronic condition such as diabetes can make it a very challenging task. Over the last 7 years, I have had the great fortune to work with national leaders in the area of exercise and diabetes. I have learned a tremendous amount about the disease and offer the following practical recommendations when it comes to incorporating a regular exercise program into your busy lifestyle.
- Before engaging in a moderate to vigorous intensity exercise routine, consult your family physician. If you have been previously sedentary and plan to engage in an exercise program of a moderate-vigorous intensity, you may need to have a graded stress test prior to engaging in an exercise program.
- Until receiving clearance from your physician to engage in moderate to vigorous intensity exercise, you may begin walking at a low intensity. While moderate-vigorous intensity exercise is ideal for individuals with diabetes, the First Step Program from the Arizona State University and the University of Alberta, found that walking, utilizing a pedometer to provide feedback, assisted in blood sugar control among those individuals with type 2 diabetes.
- Consult your local diabetes educators to ensure your medications do not have to be adjusted on exercise days (particularly if you are on a short acting insulin).
- Always carry your glucometer and a fast acting carbohydrate snack with you while you exercise. Test your blood sugars before and after exercise to learn how your routine will influence your blood sugars. Utilize your fast acting carbohydrate snack (glucose tablets, box of orange juice, etc.) when you are feeling hypoglycemic.
- Find a qualified, experienced personal trainer or Clinical Exercise Specialist ‚ that has a background in coaching individuals with diabetes. The personal trainer can help you learn proper exercise technique, stay motivated, and aid in maximizing your workouts.
- If you have any complications of diabetes (such as heart disease, kidney disease, neuropathy, etc.) you should consult a Clinical Exercise Specialist ‚. Most are available through cardiac rehabilitation programs either at your local hospital or YMCA or personal training centre.
- Start slowly and gradually add more time and intensity to your workout. Aim to accumulate 150 minutes of cardiovascular exercise (activities such as cycling, walking, jogging, swimming) per week. The time should be spread over the course of at least 3 non-consecutive days. The Canadian Diabetes Association states that individuals will derive greater blood sugar benefit if they accumulate greater amounts of exercise then previously recommended. Consult your family physician if you experience any chest discomfort, arm, neck or jaw pain, dizziness, nausea or unusual fatigue or shortness of breath.
- Always carry a water bottle. Individuals with diabetes are at a greater risk of dehydration and need to be vigilant about replacing water as they exercise.
- Strength training is crucial in terms of blood sugar control. Aim to work out 2-3 days per week targeting all the major muscle groups. Get educated, utilizing appropriate technique and set up a home gym, or join a local club or personal training studio.
- DO IT! Having all the knowledge is half the battle the other half is following what you know to be the right thing to do. Set up a schedule of workouts, find a personal trainer that you have a good rapport with, pick a time and place that is convenient for you, engage your family and friends in physically active events and activities. Nike got it right when they said Just Do It.
|
