Fitness and Diabetes
Getting Motivated
Deciding to dedicate yourself to a healthy lifestyle and begin a fitness and exercise program can be a difficult undertaking for many, even those without a chronic disease. Many of us struggle with the same excuses, ranging from “I’m too tired” to “There’s no time.” But those suffering from a chronic disease may have other anxieties weighing on their minds. From weakness and fatigue to illness, these worries often overpower, keeping those who can benefit the most from regular exercise from ever beginning a fitness routine.
The key to overcoming those excuses and getting motivated lies in understanding the benefits that regular exercise provides. Research has shown that regular physical activity can greatly improve the lives of those suffering from chronic illness and can even help prevent type 2 diabetes from developing.
According to the NIKKD, other benefits of physical exercise include
- lowering your blood glucose and your blood pressure;
- lowering your bad cholesterol and raising your good cholesterol;
- improving your body’s ability to use insulin;
- lowering your risk for heart disease and stroke;
- keeping your heart and bones strong;
- lowering your risk of falling;
- helping you lose weight;
- reducing your body fat;
- giving you more energy; and
- reducing your stress;
Choosing the Right Fitness Program
Once your have the motivation, finding the right fitness plan for you and your condition is the next step toward a healthy lifestyle. Fitness plans often combine aerobic activity with strength training in order to provide the body with the maximum benefit possible. This fitness plan should be discussed with and monitored closely by your doctor. Below are some activities that you can consider when designing your exercise routine:
Aerobic Exercise. Aerobic exercise is defined as any activity that requires you to utilize your muscles and get your heart pumping faster than usual. You will also breathe harder during aerobic exercise, which will help “improve the capacity of the cardiorespiratory system.”1 Doing 30 minutes of aerobic exercise a day will greatly benefit your health.
If you haven’t been on a regular exercise plan in a while or if this is your first time to begin an exercise routine, start slowly. 30 minutes a day is ideal, but that may not be a goal you should aim for in the first few months of your routine. Instead, begin with five to 10 minutes of exercise one to two times a day. As your stamina and strength increase, you can consider increasing the time you spend exercising.
Of course, it is important that you discuss any activity with your doctor prior to beginning a routine. Below are a few aerobic exercises suggested by the National Institute of Diabetes and Digestive and Kidney Diseases:
- Walking briskly
- Hiking
- Climbing stairs
- Dancing
- Riding a bike outdoors or a stationary bike indoors
- Taking an aerobics class
- Playing volleyball, basketball, or another sport
- In–line or ice skating
- Skateboarding or snowboarding
- Playing tennis
- Cross–country skiing
- Running
- Spinning
To keep your attitude positive, be sure to choose an activity you enjoy. Also, choose an activity that accommodates your level of fitness and add new activities as your endurance improves.
Strength Training. Building muscle is also a necessary step in achieving overall fitness because it proves you with the strength necessary to carry out everyday activities without fatigue. Lifting hand weights, using resistance bands, or even using weight machines can all help increase your body’s muscle mass. More muscle means less fat and more calories burned; also, muscle allows you to continue to burn calories long after your have finished your exercise routine. Strength training improves balance and coordination, increases stamina, and keeps your bones healthy. But, just like any fitness routine, it is necessary that you do the exercises correctly and that you only participate in exercises that are appropriate for your level of fitness. Talk to your health care provider about strength training if you are interested in beginning a program.
Stretching. Stretching is necessary for any fitness routine, regardless of the participant’s age or physical limitations. Stretching after aerobic exercise increases flexibility and relieves soreness that the activity may have caused. It also helps relieve stress as stretching helps the body to relax and release built up tension.
Being Active
On those days when you cannot fit an exercise session into your regular schedule, making a few changes in your daily routine will allow you to become more active and burn more calories. When a workout is impossible, consider some of the following as suggested by the NIDDK for increasing your activity:
- Take the dog on a walk.
- Play with your children or grandchildren.
- Rather than using the remote, get up and change the T.V.
- Walk around as you talk on the phone.
- At work, walk over to see a co–worker instead of using the phone or email.
- Wash the car.
- Work in the garden.
- Hand–wash dishes rather than using the dishwasher.
- Park in a far away parking spot and walk to the store.
- Take the stairs instead of the elevator.
- During a break at work, walk around rather than snacking.
Find a Friend
While it can be difficult to get started on an exercise program, it can sometimes be even harder to find motivation on “bad” days if you are exercising all alone. To maximize the benefits you receive from your fitness plan, find a buddy with which to walk, run, or cycle. Studies show that individuals who work out with a friend are less likely to quit an exercise program because of the fear of letting the other person down. Likewise, an exercise buddy keeps you motivated and can offer some friendly competition as well.
Being Cautious
While exercise is greatly beneficial, there are times that exercising may be harmful. If your blood glucose level is high (250 or more) or if you have ketones (or evidence that your body has begun to breakdown fat to use as energy) in your urine, you should not exercise.
Further, if you have any complications that affect other portions of the body, including eye conditions and nerve disease, certain activities may not be suitable for you. Heavy lifting that causes straining on the body’s blood vessels may cause increased pressure in the eyes; and activities such as swimming rather than running may be more beneficial to those with nerve damage in the legs and feet.
It is also important to discuss the best time of day to exercise with your health care provider. Based on your meal plan, your fitness level, and your blood sugar, she will be able to determine the right type of exercise plan for you.
For more information about fitness and diabetes, logon to the National Institute of Diabetes and Digestive and Kidney Diseases Web site.
1 Hoeger, Werner W. K. and Sharon A. Hoeger. Fitness & Wellness, 4th Ed. p. 51