fight diabetes

How does Exercise Help in Diabetes

How does exercise help diabetes
Exercise is a great way to help control weight and it also lowers the blood sugar level. It also lowers a persons risk of heart disease - a condition that is very common in people who have diabetes. Exercise can also help you feel better about yourself and increase your overall health.
What kind of exercises to be done
There are no specific exercises for one to do. Choose any cardio exercise (walking, running, cycling, aerobics, skating, warm-ups and cool-downs, tennis, etc.) - anything that increases the heart rate. Aerobic exercise strengthens the heart and keeps the exercisers muscles warm. Strength training builds stamina, while improving both joints and muscles. Warm-ups and cool-downs are essential for the safety of the exerciser.
No matter what kind of exercise one does, make sure to warm up before starting, and cool down when done. To warm up, spend 5 to 10 minutes doing a low-intensity exercise such as walking. Then gently stretch for another five to ten minutes. Repeat these steps after exercising to cool down.
When you start an exercise program, go slowly. Gradually increase the intensity and length of the workout as one gradually gets more fit.
Consult a doctor about what kind of exercise is right for you, depending on whether one has any other health problems.
1. Aerobic exercise -
Aerobic exercise helps increase heart rate, as well as breathing rate. This makes one breathe more deeply and also makes the heart work harder. It is best to aim for a total of about 30 minutes a day, at least 5 days a week. Here are some examples of aerobic exercises: - Take a brisk walk either outside or on a treadmill
- Dance classes
- Swimming
- Jogging
- Roller-skating
- Tennis or badminton
- Indoor stationary bicycle
2. Strength training -
Strength training, done several times a week, helps build strong bones and muscles. Some ways to do it:
- Join a gym to do strength training with weights.
- Lift light weights at home
3. Flexibility exercises -
Flexibility exercises, also called stretching, helps keep joints flexible and reduces the chances of injury during other activities. Gentle stretching for 5 to 10 minutes helps the body to warm up, as well as get ready for aerobic activities.
4. Be on the move throughout the day -
Being active helps burns calories. The more you move around, the more energy one will have. « Walk instead of driving whenever possible.« Take the stairs instead of the elevator« Work in the garden or do some housecleaning every day« Walk to the market; park your car ½ kilometer before the market. Are there any risks associated with exercising for people with diabetes
There are some mild risks, but the benefits far outweigh the risks. So, its necessary to moderately exercise daily the right way.
Exercise changes the way in which the body reacts to insulin. Regular and strenuous exercise makes the body more sensitive to insulin, and thus, the blood sugar level may suddenly get too low after exercising. Therefore, it is important to check the blood sugar level before and after exercising, and follow the doctors advice as suggested for low blood sugar.
If the blood sugar level is too low or too high right before one starts exercising, it is better to wait until the level improves, and normalizes.
It is also important to keep a check on blood sugar level if exercising in extreme hot or cold conditions, because temperature affects how the body absorbs insulin.
Should one drink plenty of fluids during exercising
Yes. While exercising, our body uses more fluid to keep the body temperature cool. Therefore, by the time one feels thirsty, he may already be getting dehydrated. Dehydration can seriously affect the blood sugar level in the body. Drink plenty of fluids, water before, during and after exercise. What safety tips to follow while exercising
Exercise can affect and lower the blood sugar level, so pay attention to possible warning signs during workout such as:
- Sudden change in heartbeat
- if one starts sweating more
- feels shaky, anxious or hungry
- feeling weak or dizzy
If you feel this way, stop exercising and check out on a doctor. It might be hypoglycemia or low blood sugar. It is normally recommended to keep candy, glucose biscuits or juice nearby to treat hypoglycemia. Exercise tips for people with diabetes:
- Talk to the doctor about the right exercise for you. - Check blood sugar level before and after exercising. - Wear the proper shoes and socks, so as to avoid infection and blisters. - Drink plenty of fluid before, during and after exercising. - Warm up before exercising and cool down afterward. - Have some juice handy in case blood sugar level drops too low.
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Diabetic Students and Yoga - What to Expect

By: Paul M. Jerard Jr.


The effects of Yoga, on persons with diabetes, are extremely healthful, and sometimes, cause the unexpected. Be conscious of potential effects of yoga on diabetic students.

Diabetes has become a more prevalent disorder, over the last decade, than ever before. While many struggle to control their diabetes, sometimes, simply following the doctor's orders, are frustrating and not enough.

Many studies show that yoga postures impact fasting blood glucose levels, reducing them in some studies by as much as 50 milligrams per deciliter (or 50 points) in type II research subjects. In addition to this drop in blood sugar, there is an increase in nerve function.

Certain postures and movements stimulate the glands of the body and have the most profound impact. Asanas, the Yogic postures that induce relaxation, and certain breathing exercises, stimulate the pancreas. This is theorized to occur because of alternating contraction and release of the abdominal muscles; thus, the pancreas is stimulated. An increase in blood flow and oxygen to the organ increases efficiency.

The rotation of the body, as well as holding the position and stretching the body, in these positions, increases circulation. Poor circulation is a major side effect of diabetes and leads to long term complications. Increased circulation and oxygen to the body helps everything function better; and several glands within the endocrine system are vitalized. Yoga helps retain the elasticity of blood vessels and reduces high blood pressure, in some cases. Additionally, lethargy and depression are relieved by these effects on the body.

Practicing yoga, on a regular basis, helps diabetics increase nerve function and relieve the symptoms of sub-clinical neuropathy, as well as prevent some at the onset.

Meditation is an imperative part of yoga practice. Attaining a relaxed and concentrated mental state relieves stress and brings about a calming effect on the nervous system. High stress levels cause drastic changes in blood glucose levels in some diabetics, so learning to meditate effectively is a useful management method.

It's difficult for yoga to have much impact on type I diabetes, due to the fact that the body does not produce any insulin at all; therefore, stimulation of the endocrine system is not as effective. That does not mean there is no effect, but the impact of Yoga on type II diabetes is much more dramatic.

However, in studies, a decreased dosage was needed by many participants who were insulin- dependent. A study, comparing aerobic activity, found that direct stimulation of the pancreas, by yoga positions, were more effective in stimulating the endocrine system than more exertive activity.

These positive impacts are very encouraging; however, diabetic students must regularly monitor their glucose levels and take proper medication. It is likely that, after practicing yoga on a regular basis, the amount of the required medicine will decline.

Many diabetic students may not be aware of the potential decrease in their blood glucose levels. Educate them of this possibility and devote extra attention to their progress. Additionally, it is recommended that glucose tablets be kept on hand in case of a sudden drop in blood sugar.

Copyright 2008 - Paul Jerard / Aura Publications

Article Source: http://www.myarticlemall.com


Paul Jerard, E-RYT 500, is a co-owner and the director of Yoga teacher training at: Aura Wellness Center in, Attleboro, MA. He is an author of many books on the subject of Yoga and has been a certified Master Yoga teacher since 1995. www.yoga-teacher-training.org