Diagnosed With Type 2 Diabetes? Don’t Exercise Till You Read This!
Small losses, big gains "Because most people diagnosed with type 2 diabetes are overweight, meal planning and physical activity usually focus on gradual weight loss, something on the order of two to three pounds per month, " says Paris Roach, MD, an endocrinologist with Indiana University Health and the Division of Endocrinology and Metabolism at the Indiana University School of Medicine. "Exercise is beneficial to metabolism independent of weight loss in that it lowers glucose levels and improves insulin resistance," says Dr. Roach. Just a five to ten percent reduction from your starting weight can have significant effects on blood glucose levels. That's good news if you haven't broken a sweat in a while. In addition, you'll also gain muscle strength, improve cardiovascular fitness, flexibility, balance, stamina, mood and overall good feeling. This workout normalizes blood sugar for type 2 diabetics. Keep an eye on blood sugar Exercise will not only help control blood sugar levels but also help you shed weight and keep your heart healthy. It's important you keep an eye on your blood sugar because any physical activity makes you more sensitive to insulin. "When you exercise, your body becomes more efficient at using insulin and this can lower blood sugar, both during exercise and up to 24 hours after," says Mark Heyman, clinical psychologist, certified diabetes educator, and vice-president of Clinical Operations and Innovation at One Drop, a mobile app that educates and coaches diabetics. Because blood sugar can drop dangerously low, check it before you exercise and again if you feel light-headed or weak during exercise, he says. "If your blood sugar is low (below 70mg/dl), eat 15 grams of simple carbohydrates, such as orange juice, glucose tablets or candy," says Dr. H Continue reading >>
5 Tips For Exercise With Type 1
A diabetes life coach shares her secrets for good blood glucose control while working out. Throughout July, we’re featuring excerpts from Ginger Vieira’s new book, Dealing with Diabetes Burnout. In this final edited excerpt from the book, the longtime life coach and diabetes advocate shares the lessons she’s learned from years of exercise with Type 1 diabetes. There is no doubt that exercising with diabetes is about one million times more challenging than exercising without diabetes, particularly if you take insulin. Low blood sugars and high blood sugars are major party-poopers in the middle of a walk, yoga, spinning class, tai chi, or strength-training. I’m here to tell you that it can be done and you can enjoy exercise, but it takes a little work, a little more effort, and a bunch of self-study. sponsor When I personally started to become really active and committed to exercising regularly, I was working really hard to balance my blood sugar during things like Ashtanga yoga, strength-training, and various forms of cardio like power-walking and the stairmaster. And it wasn’t easy, but at the very same time I was learning with the help of my trainer, Andrew, about what was literally going on in my body during different types of exercise. Learning about this basic science, taking a deep breath, and viewing my body as a science experiment is the only reason I am able to exercise happily and confidently today. Read “25 Facts to Know About Exercise and Type 1 Diabetes.” Here are five lessons I’ve learned on balancing blood sugars during exercise: 1. Understand What Type of Exercise You’re Doing Jogging and strength-training will both have very different impacts on your blood sugar, even though your heart rate may rise during both. Cardiovascular or aerobi Continue reading >>
Diabetes And Exercise
Diabetes is a disease in which blood glucose levels are above normal. Most of the food we eat is turned into glucose, or sugar, for our bodies to use for immediate energy. The pancreas, an organ that lies near the stomach, makes a hormone called insulin which helps the sugar in our blood streams get into the cells of our bodies. When you have diabetes, your body either doesnt make enough insulin or cant use its own insulin as well as it should. This causes sugar to build up in your blood. The excess sugar levels that result can, over years, cause damage to your cell walls, blood vessels, heart, kidneys and eyes. Diabetes, and its related complications, is the seventh-leading cause of death in the United States. People with blood glucose levels that are higher than normal but not yet in the diabetic range have prediabetes. Doctors sometimes call this condition impaired fasting glucose (IFG) or impaired glucose tolerance (IGT), depending on the test used to diagnose it. Insulin resistance and prediabetes usually have no symptoms. You may have one or both conditions for several years without noticing anything. If you have prediabetes, you have a higher risk of developing type 2 diabetes. People with prediabetes also have a higher risk of heart disease. Progression to diabetes among those with prediabetes is not inevitable. Studies suggest that weight loss and increased physical activity among people with prediabetes prevent or delay diabetes, and may return blood glucose levels to normal. Risk Factors for Developing Diabetes Include: Having a parent or sibling with diabetes. Having African American, American Indian, Asian American, Pacific Islander, or Hispanic American/Latino heritage. Having a prior history of gestational diabetes or giving birth to at least one baby we Continue reading >>
- You CAN beat diabetes! Strict diet, exercise and drugs helps reverse type 2 diabetes
- The how, what, and why of exercise and type-2 diabetes
- Get off your backside! It's madness for the NHS to spend millions fighting type 2 diabetes when the simple cure is exercise, says DR MICHAEL MOSLEY, who reversed HIS own diabetes
Gym And Diabetes - Going To The Gym
Download a free chart of the IDF recommended blood glucose ranges. Discuss complications in the Diabetes Forum Country guides for people with diabetes travelling abroad Browse test strips and get online VAT relief Join 250,009 people in the Diabetes Forum Gyms can help with weight loss as well as helping to make new friends Gyms are ideal settings for people with diabetes who want to lead a healthy, active lifestyle. By going to the gym, you can access a wide range of high-end sports equipment to help you stay healthy and achieve your fitness goals. They also have the benefit of being in an environment where they can socialise with others, get advice on weight loss , strength building and blood glucose control . When exercising, people with both type 1 and type 2 diabetes mellitus may need to take extra special care to avoid fluctuations in their blood sugar levels. Blood sugars can fall during, immediately after, or several hours after a workout, putting diabetics at risk of a hypo (hypoglycemia). Hhigh blood sugar (hyperglycemia) may occur for some people following a short burst of strenuous activity. For longer periods of exercise , however, blood glucose levels are more likely to decrease. For these reasons, it is recommended that people who take glucose-lowering medication (e.g. oral drugs orinsulin) test their blood glucose levels before, during and after their training sessions to see how they are responding. For optimal performance, exercise should be timed so that you have energy in your system for the workout - eating a carbohydrate-based snack an hour or two before exercise and within two hours afterwards to replenish the energy used is ideal. However, those actively looking to lose weight must be careful to ensure they do not consume more Testing blood suga Continue reading >>
How To Build Muscle With Diabetes?
This article is suitable for anyone interested in improving the look of their body right through to the professional bodybuilder, and athlete looking to improve performance. How do you build muscle? Lift weights? Consume enough protein? Get enough rest? {Repeat} ^ Yes, Pretty much! Everyone has the potential to build muscle over the course of their lifetime. Some people are happy with the level of muscle mass they have while others desire more for performance and aesthetic related reasons. The ability to gain muscle is highly specific to an individual’s genetics, baseline hormone levels and day to day activity. Many of these factors change as we age, reducing our capacity to gain muscle as we age. In other words, Muscle mass increases as we age up until a certain point. The effect of age on work capacity and muscle growth is a complex and lengthy subject. In fact, there is an hour long video module on the topic on the member’s site (coming soon). Anyhow, The best way to stimulate muscle growth is regular weights resistance training or loaded body movement. Even though we perform loaded movements daily, such as Squatting down to pick up our pets, Carrying the groceries to the car, Pushing annoying people ‘out the way.’ Pulling the kids around, Picking things up (hip-hinge) of the ground Day to Day Movement Isn’t Enough. None of these movements load our muscles heavily or frequently enough to stimulate gains in muscle mass. Weights resistance training is an incredibly useful tool for increasing muscle mass, especially with diabetes. The intensity (load) and frequency of training determine the stress placed on the body’s musculature and consequently determine how fast muscle tissue is gained. Training means nothing without recovery. For the body to get the best Continue reading >>
6 Great Exercises For People With Diabetes
iStock.com; Raymond Forbes/Stocksy; iStock.com Making Exercise a Routine Do you get enough exercise? If you're like many Americans, the answer is no — and that's especially true for those of us with diabetes. Studies show as few as 39 percent of people with type 2 diabetes participate in regular physical activity, compared with 58 percent of other Americans. And that's a shame, because working out can help increase insulin action and keep blood sugars in check, says Sheri Colberg-Ochs, PhD, founder of the Diabetes Motion Academy in Santa Barbara, Califorinia, and professor emerita of exercise science at Old Dominion University in Norfolk, Virginia. Exercise also helps you lose weight and improve balance, which is important because many people with type 2 diabetes are at risk for obesity and for falls. “I fully recommend that anyone over 40 with diabetes include balance training as part of their weekly routine, at least two to three days per week,” says Dr. Colberg-Ochs. “It can be as simple as practicing balancing on one leg at a time, or more complex — like tai chi exercises. Lower body and core resistance exercises also double as balance training.” Here are six great workouts you can easily work into your daily routine. Be sure to check with your doctor before beginning any exercise regimen, and go slowly at first. Over time, you can increase the length and intensity of your routine. Continue reading >>
Joining A Gym: What You Need To Know
It was in the middle of the second trimester of my second pregnancy that I did something that felt kind of crazy: I joined a gym for the first time in almost a decade. I was a pretty active person already, but I felt the need for an additional nudge to get moving. The monthly dues would serve as motivation, and the thought of using some fancy new equipmentlike treadmills with built-in heart rate monitors and attached TVs, where I could get in a good, hilly walk and watch the latest reality showswas just too tempting. Add in a range of exercise classes and activities, the social atmosphere of a gym, and the guidance of trained professionals who can help you build, and stick to, a workout routine safely and effectively: You can see how a gym can give you many incentives to squeeze in some daily exercise. Although some health club fees have been falling recently, joining is still a big investment, so you'll want to make sure you get your money's worth, counsels Hank Williford, PhD, director of the Human Performance Lab at Auburn University in Montgomery, Ala. He recommends shopping around and touring different facilities, to start. "First and foremost, proximity is keyyou want [a gym] to be easy to get to, to have adequate parking, and to be open the hours you want to go, whether it's early in the morning or all night long," he says. "It's far too easy to talk yourself out of a workout, especially if you add in having to drive an extra half hour. ... You want to eliminate barriers to get there, and even within a facility, to make it as easy as possible to get to the gym and get in as much exercise as you can, to get maximum benefits in return." To that end, it's important to make sure that a health club offers what you're looking for, both in program offerings and atmosph Continue reading >>
Diabetes And Bodybuilding
Gallery Diet & Nutrition As most of you should know Diabetics can not consume sugar as their Pancreas (the organ for dealing with the production of Insulin & the breakdown of sugar) does not work anymore and has basically died. Due to this we take Insulin shots every day in order to break down the sugar inside our bodies from fruit, carbs etc. This doesn't mean that we can just go filling ourself with sugary snacks and what not. This would be extremely dangerous. As much Insulin as we give ourself it can never replace the Human body's own Insulin producing abilities & it's way of breaking down the sugar in our bloodstream so we have to be extra careful. Anyway, on to diet within a fitness/bodybuilding environment. A lot of people consume a sugary snack before training in order to give them energy for their workouts but being a diabetic I can not do this. Instead I try to take in as many GOOD slow acting carbs as I can the morning & daytime before training, such as Brown bread, brown rice/pasta, oats etc to fill my muscles with glycogen used as energy instead of sugar. This means that I can also not drink any energy drinks before training as they contain sugar so I normally just take a couple caffeine pills instead if I'm feeling tired. Being a bodybuilder & being diabetic DOES have it's advantages though. For example, it is not Impossible but highly unlikely that I will ever get fat whilst being diabetic as my income of sugary snacks such as Chocolate bars, cakes, fizzy drinks etc is next to none and as we all know these can be a major influence in your weight gain. Also, my teeth stay clean (although I get abuse off most of you for being British and apparently having bad teeth haha). Also, as a diabetic I need to eat 6 times a day which fits in perfectly with my bodybu Continue reading >>
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Type 2 Diabetes And Exercise
When you have type 2 diabetes, physical activity is an important component of your treatment plan. It’s also important to have a healthy meal plan and maintain your blood glucose level through medications or insulin, if necessary. If you stay fit and active throughout your life, you’ll be able to better control your diabetes and keep your blood glucose level in the correct range. Controlling your blood glucose level is essential to preventing long-term complications, such as nerve pain and kidney disease. Exercise has so many benefits, but the biggest one is that it makes it easier to control your blood glucose (blood sugar) level. People with type 2 diabetes have too much glucose in their blood, either because their body doesn’t produce enough insulin to process it, or because their body doesn’t use insulin properly (insulin resistant). In either case, exercise can reduce the glucose in your blood. Muscles can use glucose without insulin when you’re exercising. In other words, it doesn’t matter if you’re insulin resistant or if you don’t have enough insulin: when you exercise, your muscles get the glucose they need, and in turn, your blood glucose level goes down. If you’re insulin resistant, exercise actually makes your insulin more effective. That is—your insulin resistance goes down when you exercise, and your cells can use the glucose more effectively. Exercise can also help people with type 2 diabetes avoid long-term complications, especially heart problems. People with diabetes are susceptible to developing blocked arteries (arteriosclerosis), which can lead to a heart attack. Exercise helps keep your heart healthy and strong. Plus, exercise helps you maintain good cholesterol—and that helps you avoid arteriosclerosis. Additionally, there ar Continue reading >>
- You CAN beat diabetes! Strict diet, exercise and drugs helps reverse type 2 diabetes
- The how, what, and why of exercise and type-2 diabetes
- Get off your backside! It's madness for the NHS to spend millions fighting type 2 diabetes when the simple cure is exercise, says DR MICHAEL MOSLEY, who reversed HIS own diabetes
Diabetes And The Gym
"Get some exercise!" the doctor orders. Years of inactivity, maybe you're overweight, and your blood sugars need some attention. Diet and Exercise, they call it, lifestyle modification. You resolve to eat less, and you head for the gym. They're great places, those neighborhood gyms. Packed with amazing gear, full of embarassingly-fit young people eager to show you how to use it all, just the ticket for getting those sugars down ... or is it? Exercise cuts blood sugars. That's great, if they're too high. Low blood sugar, hypoglycemia, can be quick, dangerous, and possibly deadly. Who's vulnerable? All of us, but most of all, beginners. Diabetics beginning exercise programs are often beginning diet and medication changes as well. Avoiding hypos while bringing your blood glucose down is a balancing act -- and many of the folks who show up at the gym, ready to give exercise a chance to "do its stuff," don't have a clue. Were unfamiliar with our diet, our exercise, and our meds, all at the same time ... "That's all right; the staff will be there," you say. Uh-huh. Often as not, they don't have a clue. Do they know what to do for a "low?" Do they know what one looks like? Is there a blood glucose monitor somewhere for them to use? Has anyone on staff been trained what to do? Probably not. In most cases, your "contract," your "membership," includes a "hold-harmless" clause as a prerequisite of joining. So if you have a hypo, you can't sue them. But, that doesn't bring your blood sugars back up, now, does it? So, what do you need to do? First, accept that exercise, like your medications, is a powerful tool for lowering your blood glucose. It works. The problem is to control that lowering, to manage it. Second, realize you probably know more about diabetes than the gym staff do Continue reading >>
Gym For Diabetic Patient???
how are you all...my friend has diabetes and doctor has recommended him to do a walk daily from 20 to 25 minutes...but I want to ask that is it right to join a gym for exercise if you are not a diabetic patient?? I'm not sure what you are asking. If you can afford it gyms are a great place to exercise whether you are diabetic or not. I was a member of several gyms and just recently gave it up to save money. I walk in my neighborhood for 45-90 minutes most days and play tennis once a week. When I am at home I do light weights, bands and bars to work on my muscles. I think as long as you are moving, you will be fine. Well in these parts there is no law against joining a gym if you don't have diabetes, it so it's not "wrong". The best gym I've ever come across is the great outdoors. And there is no charge to use it Yes definitely join a gym, I would recommend doing as much cardio as you have time for (biking, swimming, jogging, walking, stairmaster, elliptical) these are all great ways to keep your heart rate up and lose weight. I cant afford to join a gym, but would if I could, you dont have to be the big D to join D.D. Family Getting much harder to control We all can use exercise and it doesnt matter what it is, bike riding or walking or playing tennis. This should have been easy because no matter diabetic or not people need exercise. I have been walking 20 minutes everyday since Nov. 2009 and with diet I have lost 54 pounds. That is the only excercise I get except running my mouth...lol ...is it right to join a gym for exercise if you are not a diabetic patient?? Do they have "only diabetic" gyms in your area?!? Are you just wanting save room for the "diabetics"? I walk 2 miles on my days off , mow my lawn, run after my grandkids, hike a weekend or two a month, and lat Continue reading >>
5 Answers - Is It Good For A Diabetic Patient To Go To A Gym For Regular Exercise? - Quora
Is it good for a diabetic patient to go to a gym for regular exercise? Exercise or any kind of physical activity is always helpful for a diabetic. Type 2 Diabetes is a clinical condition, when the glucose required by the body for energy production is in excess of that produced by the body. In a normal healthy person,this excess glucose is converted to glycogen by the hormone insulin and which is stored in liver and muscle and reconverted to glucose when the body requires it.This hormone is either deficient in a diabetic or the body cells have developed insulin resistance and the excess glucose is not converted to glycogen,thereby appearing in blood. The glucose in blood, if not controlled and the sugar values remain high for long, a number of complications arise including heart diseases,eye problems,nerve degenaration and kidney problems. One way to control the increased blood glucose is by utilising it.If we increase the physical activity by walking, jogging or going to a gym, this glucose can be burnt and the values of glucose in blood will lower. So indulging in any kind of physical activity always helps a diabetic. But exercising too much may be harmful for a diabetic,as the patient may undergo hypoglycemic shock where the blood glucose may go down below normal. Symptoms of hypoglycemic shock may vary from slight hunger, dizziness to serious symptoms like seizure or convulsions.Hypoglycemic shock is one serious complication which might be fatal if not treated immediately.A diabetic if feels giddiness or any symptom of hypoglycemia ,must immediately eat something and rest. Therefore a diabetic must consult his diabetologist before starting a gym session, and inform the instructors over there as well about his diabetes so that he could receive immediate help in case Continue reading >>
Type 2 Diabetes: The Fitness You Need
Type 2 diabetes is not inevitable. Preventing and even reversing the onset of diabetes is entirely possible, but it takes commitment. Taking charge of your health involves a two-pronged approach: diet and exercise. Both are crucial for long-term success and optimal health. Diet and exercise Diet and exercise are both key components of a successful strategy to beat or manage diabetes. Studies show that diet and exercise can sharply lower the likelihood of diabetes, even in people who are at high risk of developing it. Learn about the risk factors for type 2 diabetes » Other studies also show that lifestyle interventions can improve insulin sensitivity and blood lipid profiles and help lower high blood sugar levels. Diet and exercise help lower body weight — and excess body weight is closely linked to the onset of diabetes. A major clinical study called the Diabetes Prevention Program studied people at risk for diabetes. It showed that lifestyle changes involving 150 minutes of exercise per week decreased the risk of progressing to type 2 diabetes by 58 percent. Keep in mind that diet and exercise should go hand in hand. For instance, even if you regularly exercise, a diet with lots of sugar and fat and very little fiber or phytonutrients (beneficial plant compounds) could more than counteract those efforts. On the other hand, you can eat a healthful diet, but if you never get up and move, your cardiovascular health will almost certainly suffer. Cardiovascular health and diabetes are also intricately linked. Committing to a better diet and daily exercise promotes better blood sugar levels, blood lipid control, and mood. It also leads to higher energy levels, which makes it easier to exercise. Daily exercise helps keep blood vessels healthy, makes you feel better about Continue reading >>
15 Exercise Tips For People With Type 2 Diabetes
Get a move on Exercise is safe—and highly recommended—for most people with type 2 diabetes, including those with complications. Along with diet and medication, exercise will help you lower blood sugar and lose weight. However, the prospect of diving into a workout routine may be intimidating. If you're like many newly diagnosed type 2 diabetics, you may not have exercised in years. If that's the case, don't worry: It's fine to start slow and work up. These tips will help you ease back into exercise and find a workout plan that works for you. Try quick workouts As long as you're totaling 30 minutes of exercise each day, several brief workouts are fine, says George Griffing, MD, professor of endocrinology at the Saint Louis University School of Medicine in St. Louis. "We need people with diabetes up and moving," Dr. Griffing says. "If you can do your exercise in one 30 minute stretch, fine. But if not, break it up into increments you can manage that add up to at least 30 minutes each day." Focus on overall activity Increase activity in general—such as walking or climbing stairs—rather than a particular type of exercise. However, don't rely on housework or other daily activity as your sole exercise. Too often, people overestimate the amount of exercise they get and underestimate the amount of calories they consume. (A step-counting pedometer can help.) Get a pedometer Stanford University researchers conducted a review of 26 studies looking at the use of pedometers as motivation for physical activity. Published in 2007, the review found that people who used a pedometer increased their activity by 27%. Having a goal of 10,000 steps a day (about five miles) was important, even if the goal wasn't reached. Pedometer users lost more weight, had a greater drop in blood pr Continue reading >>
Do You Know The Best Way To Use The Gym With Type 2 Diabetes?
If you have type 2 diabetes , staying active is important. Exercise lowers your blood sugar . It also helps your cells use insulin , the hormone that helps your body process blood sugar . If you make exercise a regular part of your life, it can even lower your A1c. Any type of movement can help. Your doctor may recommend that you exercise at a gym. Joining a health club allows you to work out in any weather. It also gives you access to equipment you may not have at home, like weight machines, treadmills, and elliptical trainers. Some gyms also have certified trainers on staff to help you exercise safely. If you have type 2 diabetes and are thinking of joining a gym, you should know a few things. Find out whats right for you. Talk to your doctor about which kinds of exercise are best for you. Make sure she tells you what your blood glucose level should be before, during, and after exercise. She can also talk to you about what to eat and when to eat it to manage your blood sugar on days when youre active. Explore your options. The best gym is one where you feel comfortable and safe. Before you sign any paperwork, check it out once or twice to see how it suits you. Get help from a pro. Think about working with a certified personal trainer who has experience with people with type 2 diabetes . Even one or two sessions can help you learn how to exercise safely. It can also make it easier to come up with an exercise plan that fits your goals. Research shows that people who work with certified fitness pros control their blood sugar better than those who exercise on their own. You dont need fancy athletic outfits to get a good workout. Comfortable clothes and a pair of well-fitting sneakers will work just as well. Youll also want to bring: A water bottle. Or you can make sure t Continue reading >>
