Exercising With Diabetes-2

8/4/2019 Exercising With Diabetes-2

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Exercising with

Diabetes

Effects and Considerations



“Sometimes, it may seem easier to

pop a pill or even take a shot than to put on your walking shoes and hit the trail. But the truth is that

exercise, in combination with a healthy diet, is one of the best

things you can do to take care of

yourself if you have diabetes.”

- American Diabetes Association -



Health risks associated with

Diabetes Two to four times more likely to suffer a fatal heart attack

Risk of stroke is two to four times higher

An estimated 60 to 65 percent of people with diabeteshave high blood pressure

Diabetes is the leading cause of new cases of blindnessin adults 20 to 24 years old

Diabetes is the leading cause of end stage renal disease

More than half the limb amputations in the United Statesoccur among people with diabetes



The leading cause of Type 2

Diabetes...

Being

overweight



Exercise...

Improves blood sugar regulation

Both cardiovascular and resistance exercisehave been proven to improve receptorsensitivity to insulin



Exercise...

Improves circulation

Especially in the arms and legs where people

with diabetes can have problems



Exercise...

Reduces your risk of stroke

By helping manage cholesterol, triglycerides

and blood pressure



Exercise...

Burns calories which can help decreaseexcess body fat

Obesity is by far the greatest risk factor forType 2 Diabetes



Exercise...

Reduces stress, improves feeling of well-being making it easier to follow your

dietary guidelinesStress has been shown to raise glucose

levels



Why exercise?

In some people, exercise combined with ameal plan can control Type 2 Diabetes

without the need of medication

-American Diabetes Association-



Another good reason to

exercise... Adults who performed moderate exercise

for 2.5 hours per week were 58% lesslikely to develop Type 2 Diabetes

-American Diabetes Association-



Exercise recommendations

According to the ACSM

“Exercise recommendations for people with

Diabetes is no different than those without Diabetes. ACSM recommends aerobic exercise three to five days per week and resistance and flexibility training two to three

days per week.”

- ACSM’s Certified News, Vol. 17, issue 3



Cardiovascular exercise

guidelines Amount: >150 minutes per week at moderate

intensity (40 -60% HRR), or >90 minutes perweek at vigorous intensity (>60% HRR)

Types: Walking, jogging, biking, swimming,rowing, etc.

- American College of Sports Medicine -



Resistance exercise guidelines

Amount: >3 days / week; up to 3 sets of8-10 repetitions of 8 different movements

Types: resistance machines, free weights,resistance bands or tubing, body weight

movements

- American College of Sports Medicine -



ACSM

Precautions for Exercise Always consult your doctor before beginning an exercise program.

Be sure to inquire how any medications you are taking may affectyour capacity to exercise

Always use adequate warm-up and cool-down periods

If neuropathy is present, avoid high impact activities For weight bearing activities, wear footwear which is properly fitted,

supportive and well-cushioned Be sure to keep feet dry and clean Perform regular blood glucose monitoring Strenuous strength training or high-impact exercise is not

recommended for people with uncontrolled diabetes. Such exercisecan strain weakened blood vessels in the eyes of patients withretinopathy. High-impact exercise may also injure blood vessels inthe feet.



Exercise and blood glucose

Signs of hypoglycemia Trembling, rapid heart rate, profuse sweating, pale skin,

confusion or disorientation, and jumbled, slow or slurred speech

To help prevent hypoglycemia during physical activitycheck your blood glucose before you exercise If it’s below 100 have a small snack

If it’s above 300 or your fasting blood glucose is above 250 andyou have ketones in your urine, do not exercise

Drink plenty of fluids during physical activity, since your bloodglucose can be affected by dehydration



You should not exercise if...

Your blood sugar level is over 300 mg/dl

You are sick

You are short of breath

You have ketones in your urine

You are experiencing any tingling, pain ornumbness in your legs

Your medication is peaking



Things to remember...

Unless you were previously sedentary, frequent, high-intensity (not high-impact)exercise will yield the fastest results for those cleared by their doctors

Wear good, protective, well-fitted footwear to help avoid injuries and wounds to thefeet

Avoid lifting excessively heavy weights

Try to exercise at the same time every day for the same duration to help control bloodsugar If you use insulin exercise after eating, not before Inject insulin in sites away from the muscles used during exercise: this can help avoid

hypoglycemia Check your blood sugar before and after activity to help in determining your response

to exercise

Drink plenty of fluids before, during and after exercise Always wear an ID tag indicating you have diabetes to insure proper treatment in

case there’s a problem



Finally...

The health benefits for people withdiabetes are the same as for those

without. Although there are additionalprecautions that must be considered,regular, intense exercise will help

control many of the disease related conditions associated with Diabetes .- American Diabetes Association

Exercising With Diabetes-2

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