Benefits of exercise on Diabetes
it’s important to accumulate 2½ to 5 hours per week of moderate exercise or 1¼ to 2½ hours of vigorous exercise to obtain health benefits. This can be broken up throughout the week to suit your needs.
- improve mood and sleep
- improve muscle strength and bone mass
- lower blood glucose levels (BGLs)
- lower cholesterol and blood pressure
- improve heart and blood vessel health
- maintain or achieve a healthy body weight
- reduce stress and tensio
Diabetes – precautions to take before exercise
- Make sure you have an individualized diabetes management plan – your diabetes health professional can help you with this.
- Get a general health check from your doctor. This may include having an (ECG) to check your heart is healthy or an exercise stress test to make sure it is safe for you to exercise.
- If you have never exercised before, start with low impact exercise and go slowly. This will help build exercise tolerance. You will also be more likely to continue regular activity and prevent injuries.
- Consider seeing an exercise physiologist for an individualized exercise program. This is especially helpful if you have pain or limited movement.
- Discuss with your doctor or diabetes educator the most appropriate areas of the body to inject your insulin, especially during exercise.
- wearing well-fitting socks and shoes
- wearing the right shoe for the activity you are doing
- inspecting your feet daily
- having annual foot checks by a podiatrist
- reporting to your doctor any changes to your feet, such as sores, as soon as you detect them.
Exercise causes your muscles to use more glucose, so it affects your BGLs. It is important for people with diabetes to keep track of their BGLs when they exercise.
Hyperglycaemia
Hyperglycaemia occurs when BGLs are too high (over 11mmol/L).
Exercising when your blood glucose is higher can reduce your levels. However, if you are unwell and your BGLs are higher it is best to avoid exercising until your BGLs have returned to the normal range
Exercising when your blood glucose is higher can reduce your levels. However, if you are unwell and your BGLs are higher it is best to avoid exercising until your BGLs have returned to the normal range
People with diabetes who have BGLs above the normal range are more at risk of dehydration so increase your fluids to stay hydrated when you exercise.
If you have type 1 diabetes refer to the Diabetes, exercise and ketoacidosis section below.
Hypoglycemia
Hypoglycemia occurs when BGLs are too low (4.0 mmol/L or less).
Exercise causes your muscles to use more glucose. This lowers your BGLs. For people taking insulin or diabetes tablets (which make you produce more insulin) there is a risk of your BGLs going too low.
- checking your BGLs before exercise – make sure your BGL is at least 7mmol/L before exercise
- checking your BGL regularly during and after exercise
- increasing carbohydrates as necessary
- decreasing medication or insulin as necessary, after talking to your doctor.
Your risk of hypoglycemia during exercise is increased if:
- you have longstanding diabetes and inject insulin
- you have type 1 diabetes
- you have had recurring episodes of hypoglycemia (for example, if you are unable to detect the early warning signs and symptoms of hypoglycemia)
- you have an episode of hypoglycemia before exercise (both exercise and hypoglycemia reduce your ability to detect subsequent hypoglycemia)
- you have drunk alcohol before exercise (alcohol reduces your ability to detect hypoglycemia).
Always carry portable hypoglycemia treatment with you if you take insulin or sulphonylurea medication.
Wear a medic alert bracelet if you are at risk of hypoglycemia.
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