Facts About Diabetes Exercises

Diabetes is a disease in which the body cannot make insulin, a substance that is made in the pancreas and allows the body to break down glucose. Those who have diabetes have an excess of glucose in their bodies because they are not able to break it down, and it passes through the body without being used by the body as a source of energy. For those that have diabetes, insulin or medications are often part of their treatments, but there are exercises that can help them as well.

Benefits of Exercise for Diabetics

• Individuals who are overweight, especially those who fall into the obese category, are more at risk of getting diabetes. Exercising can help them to live healthier lifestyles after they are diagnosed with the disease, allowing them to lose weight. Exercise also helps diabetics lower their glucose levels and reduce stress, potentially allowing them to take less medication for their conditions. Exercise also gives them better circulation in their arms and legs, and reduces cholesterol levels and blood pressure.

Beginning an Exercise Program

• It is important to start with exercises that are less strenuous such as walking, swimming and biking, especially for those who do not exercise regularly and may have foot problems. When walking and jogging, this means wearing shoes that fit comfortably and are appropriate for the activity. Before engaging in these activities, one should stretch for at least 5 minutes to avoid potential injury. He should start with 5 to 10 minutes of exercise a day, five days a week.

Moderate Exercise

• The goal for people with diabetes, especially those who are trying to lose weight, should be to work up to exercising 30 to 45 minutes a day, five days a week and to gradually work up to more difficult exercises. These exercise sessions can be split up in 10-minute intervals each day, for those who have busy schedules. A step above beginning low-impact exercises, such as walking and swimming, are aerobic exercises. These include brisk walks, aerobics classes, ice skating and rollerblading. These exercises have been found to be effective because they can increase heart rates and improve breathing rates.

Continuation

• Other exercises that those with diabetes can engage in are strength training and flexibility exercises. Strength training involves lifting weights, and it helps to build muscles, toughen bones and burn calories. Flexibility training, which involves stretching exercises, helps to make joints more flexible and can prepare the body for other exercises, especially jogging and running.

Making Exercise Part of a Routine

• Everyday activities can be part of people's daily exercise routines. People can get a workout while they are going shopping or spending time at home along with doing more strenuous exercises regularly. These activities include walking whenever possible, taking stairs instead of elevators and doing tasks around the house every day, such as cleaning, gardening and mowing the lawn.

Sports

• Sports can serve as regular activities that people with diabetes can engage in that can help them to become healthier, working in a similar manner to both aerobic and strength training exercises in that they increase heart rates and muscle mass. Some sports that have been found to help diabetics are baseball, tennis, softball, skiing and volleyball.

Warnings

• For someone who takes insulin, which is most often a person with Type 1 diabetes, exercises should occur after meals, not before. Also, diabetics should not exercise if the blood sugar level is above 240 mg/dL. If exercising more than an hour after eating, it is important to be aware of the blood sugar level. If it is below 120 mg/dL, it is best to eat an apple or drink a glass of milk before starting to exercise to increase blood sugar levels, as they will drop while exercising. Food and drinks high in carbohydrates, such as bagels and fruit, tend to increase blood sugar levels.