Diabetes is a chronic condition of the endocrine system, which controls the hormones that are released throughout the body. With diabetes the hormone of concern is insulin. Insulin is a hormone that regulates blood sugar and our bodies’ ability to process it. When insulin levels are too high or are not being produced at all, a person is diagnosed with diabetes.
There are three types of diabetes. Type I diabetes, type II diabetes, and gestational diabetes. Gestational diabetes occurs during pregnancy. This is usually due to a women’s hormonal changes. There can be no symptoms or a person may have increased thirst, hunger and urination. This type of diabetes is temporary and usually resolves within six weeks of giving birth.
Type II diabetes is most common. It affects 18 million Americans. The insulin levels get too high and common symptoms include increased thirst, poor healing, itchiness, yeast infections, and numbness in the fingers and toes. Often people that are overweight will develop type II diabetes. The treatments for this type are usually diet changes, exercise, loss of weight and sometimes medication.
Type I diabetes is the most severe. It usually occurs in people under 20 but can also occur at any age. Type I diabetes is caused by the body’s immune system destroying the cells in the pancreas that create insulin. This is a chronic illness that the person will have for life. Symptoms of type I diabetes include increased thirst, blurred vision, increased hunger, weight loss, frequent urination and, in extreme situations, loss of consciousness. The treatment for type I diabetes is insulin injections in order to control blood sugar. Close monitoring is also important to prevent too high or too low blood sugars.
Lifestyle changes are very important in controlling diabetes and exercise one of the most important ones. There are many benefits to exercise. The first and foremost is that it can help to lower a person’s weight. When a person is overweight the body has to work harder to burn fuel (sugar) and therefore causes the insulin levels to fluctuate. Insulin is necessary to burn fat. If a person does not exercise than they can not adequately burn glucose and the body stores it as excess as fat. When we exercise, the opposite happens, and the body begins to metabolize the sugars and we, therefore, burn fat and lose weight. This helps our body stabilize insulin levels.
Another benefit of exercising for diabetics is cardiovascular health. Diabetics are at a higher risk for heart related problems. Exercise lowers bad cholesterol levels (LDL) and increases good cholesterol levels (HDL). It also lowers blood pressure and improves circulation. Other benefits of exercise are improved muscle and bone density strength, increased energy levels and reduced stress.
Diabetics must first consult with their physician before beginning to exercise. Once they are able, it is recommended to combine aerobic fitness and strength training. Strength training is done with weights or through resistance. Strength training is known to improve insulin sensitivity. It is recommended that a person begins training by lifting weights with 1 set of 10-15 reps three times a week. They then can work up to 3 sets of 10-15 reps three times per week.
Aerobic training is any activity that raises the heart rate for extended periods of time. This can be done through swimming, walking, running or any type of continuous exercise. It should be done 3 to 4 times per week for 20 – 40 minutes. Remembering to warm up for at least 5 minutes before exercise and to cool down for at least 5 minutes after.
Diabetics should always follow some important guidelines when exercising. Know your body. Make sure you are aware of the effect that exercise has on your blood sugar. Keep carbohydrates with you in case of an emergency and keep an identification tag stating that you have diabetes. Try to stick to a routine. Choose an exercise you consider fun and use variations to keep motivated. Always wear good footwear and take care of your feet. Remember to always drink water.
Insulin and medication adjustments may have to be made once you have established a good exercise routine. Consult with your doctor if you notice a change in your blood sugar readings. Some type II diabetics may even be able to go off their medications if they reduce their weight and exercise. Medications should only be changed or stopped by a physician.
Exercise is very important to diabetics. It can make a huge difference in the health of an individual. Every diabetic should incorporate some type of exercise in order to improve the quality of his or her health.
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