The aim of this website is to share experiences and information about reversing or at least controlling diabetes naturally. This, therefore, explains the reason for the question, “should diabetics exercise?” Continue reading to see the importance of exercise when you have diabetes.
Previous Articles About Diabetics and Exercise
Before we continue, let us take a look at some previously written articles about diabetes and exercise.
This article demonstrates how easy it is to sneak some exercise into our daily routine.
It is a sad fact that stress can make diabetes worst. Hence it is important for us to reduce stress. One way to do this is to exercise.
Too often our seniors are not considered and so this provides alternative exercises to suit this group.
Hey take a look at this video. This is a wonderful choice for seniors and people with disabilities.
The Benefits of Moving – The Link with Heart Disease
Diabetics who walked for a minimum of two hours per week were less likely to die of heart disease. Compared with diabetics who do not exercise, the first group has a better chance of living without heart disease.
The risk is significantly decreased when diabetics exercise at least three to four hours per week. The possibility of women getting heart disease was reduced by 40%. They exercised three to four hours every week.
The above held true whether the women did vigorous or moderate exercises. This meant that even when they simply walked, they decreased their risk. Read below to see the benefits of resistance training.
Resistance Training as an Exercise for Diabetics
Insulin Resistance was lowered in some adults via resistance training and aerobic exercise. Note that these people were sedentary and from a more mature (age) group. They were also obese (abdomen) and were at high risk for diabetes.
The results were better when they did both resistance training and aerobics. Stop and take a look at the resources below.
HbA1c Levels when Diabetics Exercise
People from different ethnic groups who also had diabetes exercised and had a pleasant and surprising result. Yes, their HbA1c decreased by 0.7 percent. Note that they were taking a variety of medications. Their diets also varied. It is of interest to note that they did not lose weight either.
The above (lower HbA1c) was achieved through all types of exercise. Yes, aerobics, resistance, or even a combination of the two yielded the same results. This result held true for diabetics and non-diabetics alike.
Is There An Ideal Time to Exercise?
When you eat, your blood sugar level rises. There are some who say that as a result, we should exercise during this rise. This means that we should exercise one to three hours after a meal. It is also a good idea to test your blood sugar before you exercise. This is more so for people on insulin.
If your blood sugar is below 100mg/dl, then you should eat a piece of fruit, or at least have a small snack before you exercise. This will raise your blood sugar a little. Remember that exercise will decrease your blood sugar, and you need to ensure that you keep a healthy reading. Yes, an extra-low reading could mean hypoglycemia. This is when your blood sugar reading is below the normal range. A coma is possible if this number is too low.
It is also a great idea to test your blood sugar thirty minutes after you exercise. Information is power and you need to see the impact of the exercise. More importantly, you need to ensure that your readings are within the normal range.
For people taking insulin, the experts say they should test 6 to 12 hours following exercise. The risk of hypoglycemia is highest during this time span.
There is an important bit of information if your blood sugar is elevated before exercise. If it is above 250, then you should wait for it to be lower before you exercise. The reason is that in this case it is possible that the opposite could occur. Yes, your blood sugar could get higher.
Diabetics Experience Elevated Blood Sugar During Exercise
There was a research finding that contradicted what was previously taught. Diabetics who were taking insulin and doing sports discovered that they needed to take more insulin after an intense workout. This is in reference to type 1 diabetics. Physical exertion resulted in an increase in their blood sugar levels according to research.
Muscles need excess fuel as a result of the new, increased demands brought on by exercise. The result is elevated blood sugar. Yes, it is the body’s natural coping mechanism. For most type 2 diabetics, it is customary for your body to make the necessary adjustments following exercise. Your blood sugar will decrease after exercise.
This is not the case for type 1 diabetics. For this group, their bodies are not able to circulate sufficient insulin needed to convert the sugar in the blood.
Healthy people will secrete enough insulin after exercise to lower the excess blood sugar no longer needed by the muscles. That is not the case with a type 1 diabetic.The importance of exercise when you have diabetes. (2021, February 03). Retrieved from https://www.health.harvard.edu/staying-healthy/the-importance-of-exercise-when-you-have-diabetes
The Take-Away on Exercise for Diabetics
Exercise is of extreme importance, especially for diabetics. It is possible to see the numbers dipping, but care must be taken to know what your blood sugar reading is before exercising. It is important to avoid a seriously reading following exercise. For this reason, it is sometimes a good idea to have a piece of fruit before or after exercise.
Type 1 diabetics could see their numbers climbing in the wrong direction and hence the need for more insulin. The fix is to avoid exercise when the blood sugar reading is too high.
The result is that exercise can help diabetics to control diabetes. Determination and information are the keys to success in controlling or possibly reversing diabetes. Let’s continue the fight against diabetes.
- Diabetics Develop Higher Blood Sugar During Exercise. (1999, November 18). Retrieved from https://www.webmd.com/diabetes/news/19991118/diabetics-high-blood-sugar-exercise#:~:text=It is healthy for blood, sugar levels back to normal.
- The importance of exercise when you have diabetes. (2021, February 03). Retrieved from https://www.health.harvard.edu/staying-healthy/the-importance-of-exercise-when-you-have-diabetes
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