Diabetes

For some, issues related to health conditions such as diabetes play a major obstacle in their quest for better health. This article is dedicated to all those who suffer from diabetes. I have been inundated with emails asking questions concerning the specific issue of diabetes and exercise, and how it can be limiting. I hope to clear up some misconceptions.

EXERCISE AND DIABETES

Overview: Diabetes is a disorder that disrupts glucose, protein and fat metabolism. Type 1 diabetes requires insulin and usually occurs before the age of 30. Type 2 diabetes doesn’t require insulin, usually occurs after the age of 30 and 80 percent of individuals are obese at diagnosis. Both types can be associated with serious complications and premature death. The core elements of diabetes therapy include insulin, diet and exercise and focus on blood glucose regulation.

Exercise Prescription: Physical exercise plays an important role in the management of type 1 and type 2 diabetes and helps to prevent type 2 diabetes in men. It improves the body's cardiovascular function and its ability to metabolize glucose. Regular exercise favorably alters metabolic functions related to glucose metabolism. Regular activity will help lessen cardiovascular risk factors such as hypertension, insulin resistance and abnormal blood cholesterol profiles. It is best to proceed cautiously. You must receive physician approval to begin a diabetes and exercise program. You must have periodic medical exams because diabetes is a progressive disease.

Type 1: Perform aerobic exercise three to five times per week at 55-70 percent of maximal heart rate. Each session should last 20-30 minutes for health-related benefits and to better regulate insulin dosage. Those with type 1 diabetes that do not have complications can strength train following a program that those without diabetes use. Strength training can be done two to three days a week performing 8-12 repetitions for 8-12 muscle groups, up to two to three sets of each exercise. Seek physician approval and heed strict limits on participation. To prevent hypoglycemia, you should link each session to the timing and site of insulin injection, antecedent and post-exercise nutrition, exercise at the same time every day and monitor your glucose before and after exercise.

Type 2: Perform aerobic exercise approximately five to six days of the week to burn calories and lose weight. Sessions should last 40-60 minutes in duration at a low intensity of 40-70 percent of maximal heart rate. Stick with moderate exercise to reduce the likelihood of foot irritation and musculoskeletal injury. Engage in light to moderate resistance training to increase muscle mass and lower basal insulin levels. For strength training, two days a week at a low level performing 15-20 reps for one to two sets per exercise. Also, try to increase activities of daily living like gardening, taking the steps and walking the dog.

Practical Recommendations for Diabetes and Exercise Participation:

• Check with your physician to get precise exercise guidelines.
• Monitor your blood glucose before and after each exercise session.
• Keep a daily log of exercise activity and blood sugar levels.
• Exercise with a partner for a support system as well as to help out in the event of a reaction.
• Wear diabetes identification.
• Wear good shoes.
• Modify your caloric intake accordingly.
• Progress slowly.

A drug-free competitive bodybuilder and winner of the prestigious WNBF (World Natural Bodybuilding Federation) Pro Card, Raphael Calzadilla is a veteran of the health-and-fitness industry. He specializes in a holistic approach to body transformation, nutrition programs and personal training. He earned his B.A. from Southern Connecticut State University and is certified as a personal trainer with The American Council on Exercise (ACE). In addition, he successfully completed the RTS1 (Resistance Training Specialist) program based on biomechanics.

Labels: blood, blood-pressure, blood-sugar, diabetes, diabetes-risk, diabetic, exercise, fitness, insulin, type-2-diabetes