Exercise Physiology and Diabetes

Diabetes is the name given to a group of conditions in which there is too much glucose (sugar) in the blood. Glucose is the body’s main source of fuel or energy. High blood glucose levels can affect many parts of the body but with the right advice, technology and medication diabetes can be managed well.

The different types of diabetes

There are three main types of diabetes: type 1, type 2 and gestational diabetes.

Read more about type 1 diabetes and exercise
Read more about type 2 diabetes and exercise

Before you start any regular exercise program it is best to see your doctor for a full medical examination and clearance. Regular activity is a key part of managing diabetes along with proper meal planning, taking medications as prescribed, and stress management.

Initially you want to take it slow. If you are not used to doing much exercise you need to start off slow and then slowly build up your duration and intensity.

If you do have any diabetes complications like retinopathy, nephropathy, you should talk to your doctor or an accredited exercise physiologist before you start increasing the intensity of your exercise.

When you are active and exercising, your cells become more sensitive to insulin so it can work more efficiently. Your cells also remove glucose from the blood using a mechanism totally separate from insulin during exercise.

Exercising consistently can lower blood glucose and improve your A1C. When you lower your A1C, you may be able to take fewer diabetes drugs or less insulin.

Anything that gets you moving!
If you’re not used to being active and exercising, you can start with 10 minutes of walking each day and slowly build as your fitness improves. It’s all about being more active throughout the day, the more you move the better.

Aerobic exercise, strength training, stretching, balance exercises, and activity throughout the day are the types of activities we recommend for people with diabetes.

• Strength Training
• Aerobic Exercise

Strength Training
Strength training makes your body more sensitive to insulin and can lower blood glucose. It helps to maintain and build strong muscles and bones, reducing your risk for osteoporosis and bone fractures.

The more muscle you have, the more calories you burn – even when your body is at rest. Strength training is also important for everybody to prevent muscle loss and tone as we age.

Aerobic Exercise
Aerobic exercise helps your body use insulin better. It makes your heart and bones strong, relieves stress, improves blood circulation, and reduces your risk for heart disease by lowering blood glucose and blood pressure and improving cholesterol levels.

First thing to do is find the time. The best time to exercise is the time that you will actually do it. Choose a time that suits your lifestyle and makes it easier for you to engage in activity. Exercising in the morning is often a good tactic to use so that other aspects of life don’t get into the way. If it is the first thing you do every morning, it will leave the rest of the day to manage all other aspects of your life. If you leave it until the evenings or after work, often other tasks can get in the way and exercise gets forgotten.

For people with type 1 diabetes or those on insulin/sulphonylureas it is also often recommended to exercise in the morning to reduce the risk of hypoglycemia.

If you are exercising in the morning it is important to eat some form of carbohydrate with your breakfast before exercise to avoid a drop in your blood glucose levels.

For more information about exercise, diabetes type 1 or 2 and different populations, speak to our exercise physiologists at our Melbourne Clinic at Moonee Valley Health and Fitness.

Get in touch with us today and book an initial consultation with our Melbourne Exercise Physiologist’s. Exercise is one of the most effective ways to prevent and treat diabetes.