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 >>
Type 2 Diabetes Faqs
Common questions about type 2 diabetes: How do you treat type 2 diabetes? When you have type 2 diabetes, you first need to eat a healthy diet, stay physically active and lose any extra weight. If these lifestyle changes cannot control your blood sugar, you also may need to take pills and other injected medication, including insulin. Eating a healthy diet, being physically active, and losing any extra weight is the first line of therapy. “Diet and exercise“ is the foundation of all diabetes management because it makes your body’s cells respond better to insulin (in other words, it decreases insulin resistance) and lowers blood sugar levels. If you cannot normalize or control the blood sugars with diet, weight loss and exercise, the next treatment phase is taking medicine either orally or by injection. Diabetes pills work in different ways – some lower insulin resistance, others slow the digestion of food or increase insulin levels in the blood stream. The non-insulin injected medications for type 2 diabetes have a complicated action but basically lower blood glucose after eating. Insulin therapy simply increases insulin in the circulation. Don’t be surprised if you have to use multiple medications to control the blood sugar. Multiple medications, also known as combination therapy is common in the treatment of diabetes! If one medication is not enough, you medical provider may give you two or three or more different types of pills. Insulin or other injected medications also may be prescribed. Or, depending on your medical condition, you may be treated only with insulin or injected medication therapy. Many people with type 2 diabetes have elevated blood fats (high triglycerides and cholesterol) and blood pressure, so you may be given medications for these problem Continue reading >>
Controlling Diabetes With Exercise
Exercise is important for everyone, but it can be especially important for your health if you have diabetes. People who exercise regularly are better able to control their diabetes, thereby reducing their risk of diabetes complications. But despite these benefits, as few as 39 percent of people with type 2 diabetes get regular physical activity, according to a recent study. Diabetes and Exercise: Why It’s Important to Stay Fit If you have diabetes, you have an increased risk of developing certain health conditions, including heart attack, stroke, kidney disease, and nerve problems. By following your doctor's recommendations for keeping your blood glucose levels under control, you can reduce your risk of developing these complications. Researchers have found that people who exercise regularly have: Lower blood glucose levels Lower blood pressure Better cholesterol levels Improved ability to use insulin Decreased risk of stroke Stronger bones Less chance of falling Easier weight loss Less body fat More energy Reduced stress levels In addition, if you use insulin to treat your diabetes, exercise can be part of the daily schedule that you and your diabetes health care team develop to control your blood glucose levels. Diabetes and Exercise: Getting Started Talk with your diabetes health care team before you begin an exercise program. They can help you design an exercise program that is safe and effective for you. Make sure to ask about any limitations. If you have heart disease, kidney disease, eye problems, or foot problems, there may be some physical activities that you should not do. To get started with an exercise program: Find physical activities you like. Choose activities that you enjoy doing and that are convenient. Try new activities, such as walking, dancing, sw Continue reading >>
Exercises To Lower Your Blood Sugar
It’s never too late to reap the benefits of exercise, whether you’re 45 or 95. First of all, it simply makes you feel good to move. By becoming more active, you can also lower your blood sugar to keep diabetes under control. “You don’t need to run a marathon to get results,” says Dawn Sherr, RD, of the American Association of Diabetes Educators. “Walking, swimming, and playing with the grandkids are all great ways to get exercise.” Follow these four steps to get started. If you're just starting, ask your doctor which exercise is right for you. Ask if you need to adjust your diabetes medicine before you hit the trail or the pool. Next, think about what you'll enjoy most. You’re more likely to stick with activities you like. Here are a few suggestions: Walk outdoors or indoors on a track or in a mall Take a dance class Bicycle outdoors or ride a stationary bike indoors Swim or try water aerobics Stretch Try yoga or tai chi Play tennis Take aerobics or another fitness class Do housework, yard chores, or gardening Try resistance training with light weights or elastic bands If more than one of these appeals to you, go for them! In fact, combining cardio, like walking or swimming, with stretching or balance moves gives you a better workout. Any way you move will help lower your blood sugar. When you do moderate exercise, like walking, that makes your heart beat a little faster and breathe a little harder. Your muscles use more glucose, the sugar in your blood stream. Over time, this can lower your blood sugar levels. It also makes the insulin in your body work better. You'll get these benefits for hours after your walk or workout. Just remember you don’t have to overdo it. Strenuous exercise can sometimes increase blood sugar temporarily after you stop exerc Continue reading >>
How Exercise Lowers Blood Sugar In Type 2 Diabetes
If you stick with it, exercise can reduce your need for blood-sugar-lowering drugs.(ISTOCKPHOTO) You may consider exercise a nuisance, a chore, or simply a bore. But if you've been diagnosed with type 2 diabetes, you need to look at physical activity in a whole new light. Now it's a tool. Just like taking a drug or altering your diet, exercise can lower blood sugar on its own, even if you don't lose weight. "Exercising is the most underused treatment and it's so, so powerful," said Sharon Movsas, RD, a diabetes nutrition specialist at the Clinical Diabetes Center at Montefiore Medical Center in New York City. For most people with diabetes, exercise is a safe and highly recommended way to reduce the risk of complications. However, check with your doctor to make sure you don't have heart problems, nerve damage, or other issues that need special consideration when you are working out. How exercise affects blood sugar In general, blood sugar drops after exercise and is lower for the next 24 to 48 hours, says Movsas. "If I take a blood sugar reading after aqua-aerobics, I usually notice it's down," says David Mair, 79, of Marquette, Mich. When you exercise, your muscles become more sensitive to insulin and absorb more glucose from the blood. However, like many aspects of type 2 diabetes, the response can be highly personal. Exercise can sometimes boost blood sugar. At first, you'll need to test your blood sugar before, after, and sometimes during exercise, to see how your body responds). Exercise also helps lower blood pressurean important benefit since high blood pressure can contribute to heart attacks, strokes, eye problems, kidney failure, and other type 2 diabetes complications. Next Page: Start slow [ pagebreak ]Start slow and work up Even if you know exercise is good Continue reading >>
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 >>
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Regular Exercise Can Control Diabetes
The facts and myths about diabetes are plenty especially on the kind of foods one should have or not have, whether one should exercise to control diabetes etc etc. But, it’s when I saw my dad exercising one day and a thought struck me is it not important to test a diabetic before exercise? Is diet all that one needs to focus on? What if he exercises vigorously and his sugar levels drop down, at what sugar levels should we allow or not allow a person to exercise? What should be the intensity and frequency of exercise? What type of exercise should a Diabetic do? These questions obviously led me to explore and research more about diabetes and exercise. I would like to share some information about what Diabetes is, what are its types and how regular exercise can control your Diabetes. What is Diabetes? Diabetes is a chronic disease wherein there exist high levels of sugar in the blood either due to less of insulin sensitivity or because of low insulin secretion or no insulin levels in the body. There are three major types of diabetes. The causes and risk factors are different for each type: Type 1 diabetes -can occur at any age, but it is most often diagnosed in children, teens, or young adults. In this disease, the body makes little or no insulin. Daily injections of insulin are needed. The exact cause is unknown. Type 2 diabetes makes up for most of the diabetes cases. It most often occurs in adulthood, but teens and young adults are now being diagnosed because of high obesity rates. In such cases either the body becomes less sensitive to insulin or insulin secretion decreases. Gestational diabetes is high blood sugar that develops at any time during pregnancy in a woman who does not have diabetes. And disappears once the pregnancy is over. Diagnosis Blood tests: Fastin Continue reading >>
Diabetes And Exercise: When To Monitor Your Blood Sugar
Exercise is an important part of any diabetes treatment plan. To avoid potential problems, check your blood sugar before, during and after exercise. Diabetes and exercise go hand in hand, at least when it comes to managing your diabetes. Exercise can help you improve your blood sugar control, boost your overall fitness, and reduce your risk of heart disease and stroke. But diabetes and exercise pose unique challenges, too. To exercise safely, it's crucial to track your blood sugar before, during and after physical activity. You'll learn how your body responds to exercise, which can help you prevent potentially dangerous blood sugar fluctuations. Before exercise: Check your blood sugar before your workout Before jumping into a fitness program, get your doctor's OK to exercise — especially if you've been inactive. Talk to your doctor about any activities you're contemplating, the best time to exercise and the potential impact of medications on your blood sugar as you become more active. For the best health benefits, experts recommend at least 150 minutes a week of moderately intense physical activities such as: Fast walking Lap swimming Bicycling If you're taking insulin or medications that can cause low blood sugar (hypoglycemia), test your blood sugar 30 minutes before exercising. Consider these general guidelines relative to your blood sugar level — measured in milligrams per deciliter (mg/dL) or millimoles per liter (mmol/L). Lower than 100 mg/dL (5.6 mmol/L). Your blood sugar may be too low to exercise safely. Eat a small snack containing 15 to 30 grams of carbohydrates, such as fruit juice, fruit, crackers or even glucose tablets before you begin your workout. 100 to 250 mg/dL (5.6 to 13.9 mmol/L). You're good to go. For most people, this is a safe pre-exercise Continue reading >>
5 Best Exercises For People With Diabetes
If you have diabetes, exercise offers surprising benefits. As it lowers your stress levels, it lowers your blood sugar level. Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy How much exercise is right for you? For people with diabetes, The National Institutes of Health (NIH) recommends 150 minutes of aerobic exercise each week. Exercise is so important for people with diabetes that the American Diabetes Association recommends that these patients miss no more than two days of aerobic exercise in a row. There are many exercises that will benefit people with diabetes. Here are five we recommend: Walking Because anyone can do it almost anywhere, walking is the most popular exercise and one we highly recommend for people with diabetes. Thirty minutes to one hour of brisk walking, three times each week is a great, easy way to increase your physical activity. Tai Chi This Chinese form of exercise uses slow, smooth body movements to relax the mind and body. In 2009, researchers at the University of Florida studied 62 Korean women assigned to one of two groupsa control group and an exercise group that began a regular practice of Tai Chi. Those who completed the tai chi sessions showed significant improvement in blood sugar control. They also reported increased vitality, energy and mental health. Yoga A traditional form of exercise, yoga incorporates fluid movements that build flexibility, strength and balance. It is helpful for people with a variety of chronic conditions, including diabetes. It lowers stress and improves nerve function, which leads to an increased state of mental health and wellness.According to the ADA, yoga may improve blood glucose 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 >>
Diabetes 'cure': Diet & Exercise Work For Some
People with Type 2 diabetes can reverse their condition with diet and exercise, although remission is not very common, according to a new study from the Centers for Disease Control and Prevention. After one year of regular counseling sessions to encourage weight loss and physical activity, 11.5 percent of obese adults with Type 2 diabetes saw their condition at least partially reverse — meaning their blood sugar levels decreased to those of a prediabetic, without the need for medication. Just 2 percent of those who did not receive intensive counseling partially reversed their diabetes. After four years, the rate of partial diabetes remission in the counseling group declined slightly, to 7 percent. Full remission — achieving normal blood sugar levels — was rarer, with just 1.3 percent of people in the counseling group and 0.1 percent in the non-counseling group meeting this goal after one year. Type 2 diabetes has traditionally been seen as a progressive disease that is managed rather than cured. Recent studies have suggested it can be reversed with weight loss surgery, or by following an extreme diet that mimics surgery. However, until this study, little was known about the rate of long-term diabetes reversal without surgery or extreme dieting. About 26 million Americans have diabetes, according to the Centers for Disease Control and Prevention. The study confirms that complete Type 2 diabetes remission is rare, but that partial remission is an obtainable goal for some patients, the researchers said. Experts said that, because the definitions of complete or partial diabetes remission are arbitrary, researchers should not focus on these measures. What's more important is that patients improve their weight and blood sugar levels, as people in this study did, said Dr Continue reading >>
- 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
- You CAN beat diabetes! Strict diet, exercise and drugs helps reverse type 2 diabetes
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Help Control Your Diabetes With Exercise
Better blood sugar control does not end when the treadmill stops. Your body reaps these health benefits during your workout and for several hours after. Over time, exercise may help people with type 2 diabetes reverse their resistance to insulin. This is because physical activity helps the cells better respond to insulin. The health benefits Being physically active has many benefits. Because you have diabetes, you're at greater risk for other complications in the long run. This includes heart and kidney disease, and nerve and eye damage. Exercise may help cut the risk of these diseases, too. Regular exercise leads to: Better blood sugar control Lower blood pressure and bad (LDL) cholesterol Higher good (HDL) cholesterol Improved circulation Weight loss (if you are overweight) Reduced stress levels More energy Stronger heart, muscles and bones Watch your blood sugar closely People with diabetes need to be extra careful when they exercise. Always test your blood sugar before you start your workout. Then test it again during and after exercise. This will help you see what effect physical activity has on your body. Do not exercise if your blood sugar is too low or too high. Your doctor can tell you the safe range of blood sugar levels for exercise. It is very important to know safe blood sugar levels for exercise when you take insulin or other diabetes medications. Hypoglycemia. The more active you are, the lower your blood glucose levels may drop. If these levels drop too low, though, you can have a low blood sugar reaction (hypoglycemia). Symptoms of hypoglycemia include: Feeling shaky Weakness Dizziness Irritability Keep a healthy snack and other low blood sugar supplies nearby during exercise. If you exercise for a long time at a high intensity, you may need to eat a sn Continue reading >>
Exercise For Diabetes Control
By the dLife Editors In case you haven’t heard: Exercise is really good for people with type 2 diabetes. It helps control blood sugar levels, increases energy levels, improves heart health, and promotes emotional well-being. Barring other medical complications, the majority of people with diabetes can and should exercise for diabetes control and for better overall health and well-being. How does exercise lower blood sugar? Exercise lowers blood sugar in two ways: First, exercise increases insulin sensitivity. 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. Second, exercise stimulates another mechanism that allows your muscles to absorb and use sugar for energy, even without insulin. Not only does exercise lower blood sugar levels in the short term, but exercising over time also contributes to lower A1C levels over time. How important is exercise? Leading a sedentary (or inactive) lifestyle is one of the major risk factors for developing type 2 diabetes, and the high incidence of obesity and overweight among people with type 2 is also highly correlated with inactivity. Starting a workout program can lower body mass and consequently decrease the insulin resistance of type 2 diabetes; studies have shown that people with type 2 diabetes who exercise regularly have better A1c profiles than those who don’t. Along with medical nutrition therapy, exercise is one of the first lines of defense in type 2 diabetes control. In addition, exercise is a key tool in preventing one of the leading complications of type 2 diabetes—cardiovascular disease. Studies have shown that regular activity lowers triglyceride levels and blood pressure. How much exercise do you need? The American Diabetes 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 >>
11 Exercise Tips For Type 2 Diabetes
Exercise is sure to be on your to-do list if you have diabetes. Get started with these go-to tips: 1. Make a list of fun activities. You have lots of options, and you don't have to go to a gym. What sounds good? Think about something you've always wanted to try or something you enjoyed in the past. Sports, dancing, yoga, walking, and swimming are a few ideas. Anything that raises your heart rate counts. 2. Get your doctor's OK. Let them know what you want to do. They can make sure you're ready for it. They'll also check to see if you need to change your meals, insulin, or diabetes medicines. Your doctor can also let you know if the time of day you exercise matters. 3. Check your blood sugar. Ask your doctor if you should check it before exercise. If you plan to work out for more than an hour, check your blood sugar levels regularly during your workout, so you’ll know if you need a snack. Check your blood sugar after every workout, so that you can adjust if needed. 4. Carry carbs. Always keep a small carbohydrate snack, like fruit or a fruit drink, on hand in case your blood sugar gets low. 5. Ease into it. If you're not active now, start with 10 minutes of exercise at a time. Gradually work up to 30 minutes a day. 6. Strength train at least twice a week. It can improve blood sugar control. You can lift weights or work with resistance bands. Or you can do moves like push-ups, lunges, and squats, which use your own body weight. 7. Make it a habit. Exercise, eat, and take your medicines at the same time each day to prevent low blood sugar, also called hypoglycemia. 8. Go public. Work out with someone who knows you have diabetes and knows what to do if your blood sugar gets too low. It's more fun, too. Also wear a medical identification tag, or carry a card that says you Continue reading >>
