Exercise and Diabetic People.
One method of controlling your weight and managing your blood glucose level is getting and using the right exercises and the proper diet.
How does exercise affect blood glucose levels in diabetes?
After eating, the amount of sugar (glucose) in the blood increases; this stimulates the pancreas to release insulin into the blood stream. Insulin, in turn, makes the liver and the muscles absorb the excess glucose. These events trigger a lowering of blood glucose levels in the body.
However, when exercised, our body needs the extra energy provided by glucose. Activities that use short bursts like running after a bus, makes the liver and the muscles release glucose to be used as fuel. With continuous and moderate exercises your muscles use up glucose at an accelerated rate, this also triggers a lowering of blood glucose.
But with people with diabetes, intense exercise can actually increase their blood glucose levels. Intensive exercise applies stress to your body and the body then reacts by releasing stress hormones that in turn increases the glucose levels in your blood. So, it is advisable for diabetics to not engage in intense exercise when their blood glucose is high.
What exercise regime is good for me?
Studies have revealed that moderate strength training exercise does wonders for the diabetic by producing improved glucose control, increased muscle strength and lowered body fat. Here are some strength training exercises that you can do at home.
Front Shoulder Raise (for the front part of the shoulders)
Begin with arms hanging in front of thighs and palms facing thighs.
Raise one dumbbell straight in front of you to shoulder height
Lower dumbbell to starting positions and repeat using other arm
Side Shoulder Raise (For the side of the shoulders)
Start with arms hanging in front of thighs, elbows slightly bent, and palms facing each other
Raise both dumbbells outward simultaneously to shoulder heights, keeping elbows slightly bent
Lower dumbbells to starting positions and repeat
Bicep Curls (for biceps or front of arms)
Commence the exercise with arms hanging at sides and palms facing away from your body
Keeping the elbows close to your sides, curl both dumbbells upward to the shoulders
Lower and repeat
Single Arm Tricep Extension (for the triceps)
Stand erect, head up, feet 16 inches apart
Hold dumbbell in right hand; raise overhead to arm's length, upper arm close to head
Lower dumbbell in semicircular motion behind head until forearm touches biceps
Return to starting position and repeat with left arm
Inhale down, exhale up
Moderate exercise is always the best, especially for diabetics. Here are some reasons why a diabetic should exercise.
- Increases muscle strength
- Increases bone density
- Helps decrease and control weight (less body fat translates to better insulin sensitivity)
- Lowers blood pressure
- Increases energy levels
Think about it, the key to good health is always to consume or do things in moderation. So eat and exercise the right way.
© 2008 Shanti Rose