Exercise & Diabetes Control... A Winning Combination

It has become more and more evident through research that individuals who are inactive precipitate or exacerbate the onset of Disease. Exercise or physical activity has become the cornerstone in Diabetes management and prevention along with proper nutrition, diet and medication. The prevalence of diabetes in the United States has more than doubled since 1980. Twenty years ago, pediatric hospitals did not see youth presenting Diabetes and Diabetes- related symptoms. Close to one third of our adults are undiagnosed with 90-95% of them developing Type 2 Diabetes which is the result of insulin resistance associated with excess body fat and inactivity.

Exercise or physical activity plays an extremely important role in our lives. A daily exercise routine prevents cardiovascular disease, obesity, hypertension and some types of cancers. Exercise will also improve metabolism, maintain body weight or decrease body fat, improves sleep and mood, improves strength, endurance, balance and flexibility. These benefits of exercise will prevent the rise in Type II Diabetes that we are seeing in adults and children. Individuals that adhere to a regular exercise program and follow a diet that is low in salt, uses low fat or skim milk products, replaces butter, lard or shortening with olive or canola oils, uses whole grains instead of refined flour, skips fast foods and snacks, eats fish and chicken, and steams, bakes, or boils instead of fries, is well on their way towards the prevention of this disease and many others.

The American College of Sports Medicine recommends individuals exercise 30 minutes per day most days per week for the health benefit. For weight loss, improved physical fitness and for those individuals suffering from any type of Diabetes, the exercise or physical activity needs to include: warm-up, an aerobic phase for 20 to 60 minutes at 55-80% of the individuals maximum heart rate, resistance training, flexibility and a cool down period. It is recommended that individuals diagnosed with Type 2 Diabetes should progress to 60 minutes of exercise daily to facilitate fat loss.

The ACSM recommends that individuals with diabetes be medically cleared prior to beginning an exercise program. Depending on the severity of the disease and the individual, this evaluation could/should include screening for peripheral arterial disease, retinopathy, nephropathy and a graded exercise test. Once cleared, the exercise recommendations are the same as healthy individuals but include certain checks and balances.

Diabetics can have a different response to exercise. Due to prolonged exposure to high blood sugar damage to the nerves of the heart and arteries may result in a higher resting heart rate. Standard heart rate charts do not apply and an exercise specialist should determine the appropriate training heart rate.

Diabetics may loose the sensation in their feet so it is very important for these individuals to wear well fitted supportive shoes and to check for reddened areas and blisters. Jogging, prolonged walking, step exercising and martial arts are usually contraindicated if an individual has loss of sensation in the feet.

Exercise will aid in the control of blood sugar levels by providing some of the same effects as insulin and will also help lower blood sugar by making insulin work more efficiently; which in turn can lead to eliminating or reducing medications. For individuals who suffer from Type 1 Diabetes, monitoring blood glucose before and after exercise is necessary. Food intake should also be monitored. It is recommended that they have a carbohydrate food source handy to consume to avoid hypoglycemia during and after exercise. For those individuals with Type 2 Diabetes and who are not using supplemental insulin, monitoring glucose levels is not always necessary but it can provide information on the effects of exercise and physical activity on blood sugar levels.

When beginning an exercise program, the individual may need to be guided by a professional to choose the appropriate exercise type, duration and intensity since these variables, along with current fitness levels, will have an effect on blood sugar response.

The adage "an ounce of prevention is worth a pound of cure" holds true for exercise and the prevention of diseases, especially Type 2 Diabetes especially for our children who are well on their way to a diabetic epidemic! All it takes is a little exercise and self control at the snack cabinet.