If you have Type 2 Diabetes, you may have a lot of questions about exercise. Things like, 'Will exercise lower my blood sugar? Will it raise my blood sugar? What kind of exercise is good for me? How can I do it safely?' Don't worry, this article is about talking about all of this simply and clearly. Let's answer these questions one by one.
What happens to your blood sugar levels when you exercise?
Simply put, when you exercise, your body needs extra energy. This energy comes from the sugar in your blood, called glucose.
Think about it this way: When you're doing something fast, like running after a bus, your muscles and liver release glucose to provide energy. Normally, your blood sugar levels drop when you exercise. But if you take insulin or other medications for diabetes, you may need to adjust your diet, medication, or both when you increase the duration or intensity of your exercise. You should definitely talk to your doctor about this.
The real benefit comes when you do moderate exercise for a long time. For example, climbing a hill. Your muscles use a lot of glucose. This helps to lower your blood sugar levels. But remember, after you stop doing very intense exercise, your blood sugar levels can temporarily rise.
Another thing is, if you exercise too hard for your body, it can make it harder for your muscle cells to use insulin, which can lead to high blood sugar levels. When you exercise, your muscles break down tiny micro-tears, which are then repaired and strengthened. But if you're not used to high-intensity interval training (HIIT), you can end up feeling sore for days. During that time, your blood sugar levels can rise because your muscle cells can't use insulin properly.
Therefore, it's best to start slowly when starting to exercise and gradually increase the intensity as your body adjusts. That way, you'll feel more motivated to keep exercising.
How much exercise should you do per week?
This table contains the amounts recommended by experts for people with diabetes.
| Exercise type | Recommended amount per week |
|---|---|
| Aerobic exercise (e.g. brisk walking, running, swimming, cycling) | At least 150 minutes or more per week |
| Strength training (e.g. weight lifting, push-ups, squats) | Two or three days a week |
Aerobic exercise improves your body's insulin function, lowering blood sugar levels in the long term. It also reduces your risk of developing other diseases caused by diabetes, such as heart disease. The more muscle you have, the better your ability to control blood sugar.
Will exercising hurt my joints?
Diabetes can affect your joints if you have it for a long time. Over time, sugar in your blood starts to build up in your joints. Doctors call this glycation. If you control your sugar levels well, you can delay this condition.
This `glycation` can cause your joints to become stiff and brittle. At such a time, high-impact exercises like `HIIT` and fast movements are a bit risky. One wrong step can cause you an injury. Due to stiff joints, the body's balance is reduced and the chances of falling are also increased.
Many people with type 2 diabetes take cholesterol-lowering drugs called statins. These can sometimes cause muscle or joint pain. Therefore, exercises like yoga, Pilates, and tai chi are great choices for you. They can improve your strength, balance, and flexibility.
Do you have other complications due to diabetes?
Some health problems that come with type 2 diabetes can be exacerbated or increase the risk of injury depending on the type of exercise you do.
Nerve damage caused by diabetes
Doctors call this 'peripheral neuropathy'. This condition can cause you to lose feeling in your feet and toes. It can also affect your balance and make you more likely to fall. If you have this condition, avoid running and jumping . Instead, choose an exercise that doesn't put pressure on your joints, like swimming.
Another type of nerve weakness called autonomic neuropathy can cause you to faint and fall when you suddenly move too quickly.
Eye problems
Diabetes can cause new, weak blood vessels in the eye. Doctors call this proliferative retinopathy. These vessels are very weak and can bleed easily. These weak vessels can bleed when you jump, lift weights, do jerky movements, or do head-down poses like yoga. If you've had a dilated eye exam within the past year, your eye doctor can tell you if the exercise you want to do is safe for you.
If you are switching from a low-intensity exercise to a high-intensity exercise, you don't need to talk to your doctor about it. However, if you are thinking about switching from a low-intensity exercise to a high-intensity exercise, it is imperative to have a medical examination first. You may have lost feeling in your feet without even realizing it, and eye problems caused by diabetes may not have any symptoms in the early stages.
Some important tips for exercising if you have diabetes
These tips will help you add exercise to your daily routine if you have diabetes.
1. Make a list of things you enjoy and enjoy. There are many things you can choose from, and you don't have to go to the gym. This includes dancing, yoga, brisk walking, swimming... anything that gets your heart rate up.
2. Talk to your doctor and get permission. Tell him what you're hoping to do. He can then tell you if you're ready for it and if you need to change your diet, insulin, or medication.
3. Check your blood sugar levels. Ask your doctor if you should check your blood sugar before exercising. If you are exercising for more than an hour, check your blood sugar during exercise. Check your blood sugar levels after each workout and make adjustments if necessary.
4. Keep something sweet nearby. Exercise can cause your blood sugar levels to drop suddenly (hypoglycemia). So always keep something like a fruit drink, glucose tablets, or a piece of candy nearby.
5. Start slowly. If you don't exercise at all, start with 10 minutes a day. Gradually increase to 30 minutes a day. Stop exercising if you feel shaky, anxious, weak, sweating, have a racing heart, or get a headache.
6. Do muscle-strengthening exercises at least twice a week. You can do things like weight lifting, push-ups, lunges, and squats.
7. Make it a habit. Exercise, eat, and take your medicine at the same time every day. This will help prevent your blood sugar levels from dropping suddenly.
8. Don't exercise alone. Exercise with someone who knows you have diabetes and what to do if your blood sugar drops. Also, wear a card or medical ID tag that says you have diabetes.
9. Take care of your feet. Wear shoes that are in good condition and appropriate for the exercise you do. Check your feet daily for blisters, cuts, and sores. Tell your doctor if you notice any new problems.
10. Drink plenty of water. Even if you don't feel thirsty, drink plenty of water before, during, and after exercising.
11. Stop if you feel any sudden pain. A little soreness in the muscles is normal, but sudden pain is not normal.
What benefits do you get from exercising?
Exercise is one of the most powerful tools you can use to manage diabetes. Here are some of the benefits it can provide you:
- It helps your body use insulin properly, which helps control blood sugar.
- Burns unnecessary fat in the body.
- Strengthens muscles and bones.
- Reduces high blood pressure.
- Reduces bad cholesterol (LDL) and increases good cholesterol (HDL).
- Improves blood circulation throughout the body.
- Reduces the risk of heart disease and stroke.
- It brings new energy to the body and happiness to the mind.
- Controls stress.
Take-Home Message
- Be sure to talk to your doctor before you start a new exercise program.
- When starting to exercise, start small and gradually increase the intensity and time as your body adapts.
- Do a mix of both aerobic and strength exercises.
- Always keep something sweet (glucose tablet, toffee) with you, as your blood sugar levels may drop during exercise.
- Check your feet every day, as diabetes can cause loss of sensation in the feet.
- Exercise is not a punishment, it is one of the best ways to control your diabetes and live a healthy life.
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