Why You Should Exercise to Control Diabetes
By April | September 12, 2007
There are numerous reasons for people developing diabetes including diet and genetics. However exercise can go a long way to reducing the severity of this disease.
There are two types of diabetes – Type I and Type II. In both cases the body has trouble regulating blood glucose levels. Glucose is the primary source of energy for the body’s activities.
Diabetics and Insulin
The main problem is that diabetics have problems producing the correct amount of insulin (an important hormone for transporting glucose to the cells). In Type I diabetes the body can’t produce adequate insulin, so the loss has to be made up from the outside, usually via injection. This is the most problematic type of diabetes and you should always consult a doctor for further advice.
In Type II diabetes, individuals produce insulin, but it’s less effective in performing its role as a transport aid. This type of diabetes tends to occur as we get older. The kidneys become less efficient and we tend to adopt a more sedentary lifestyle. It doesn’t help when there’s a lot more indulgent food around saying “eat me”. This may be OK as a youngster but it eventually takes its toll.
Type II can be kept under control with diet and exercise and with careful self-monitoring under the care of a physician, the effects can be minimal.
The reason exercise is so great for diabetics is that it increases insulin sensitivity, meaning that our bodies don’t need to produce as much insulin. It also reduces body fat, which helps regulate the amount of glucose needed and used. Weight training is a popular form of exercise which increases metabolic rate and reduces body fat. At the same time, it increases the use of glucose used by muscles and improves the ability of muscle tissue to store it.
Always seek advice from a professional when starting any new fitness regime, especially if you have been living a sedentary lifestyle. Also, if you do too much too soon this can cause you to give up. Additionally you need to give your body time to adjust to changes in hormone level, metabolic level and thus glucose and insulin levels.
Remember to do Warm Up Stretches
Be sure to warm up for five to ten minutes at minimum. Easy stretches and low-impact, low heart rate exercise help get the muscles infused with blood and joints limber. Be careful not to exercise when it is too hot as heat stroke (from too high an internal temperature and lack of fluid) is a risk. This is especially true for those who are older.
Avoid Exercising on Hot and Humid Days
Avoid exercising when there are high humidity levels as our bodies have more trouble regulating our internal temperature. The heat doesn’t travel out of the sweat and off the skin so easily. On hot and/or humid days, wear loose fitting clothing and reduce the time and intensity of your routine.
Walking is a great way to get started. Try to walk on grass rather than concrete or tarmac, but with good shoes you can do either. Ideally you should walk for an hour per day, but even 20 minutes three or four days per week will help.
Persistence is key. Reducing the odds of getting diabetes, or controlling it once you have it, require permanent lifestyle changes. But the benefits are not only the absence of a debilitating disease, but a healthy body and improved mood.
Topics: Health |
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