Diabetes is a metabolic disorder where your body is not able to properly process food; your body turns the food that you eat into glucose, which is the main source of fuel for the body. However glucose requires insulin to get into your cells and be used for energy. Type 1 diabetics do not produce any insulin and must inject a synthetic form and type 2 diabetics usually produce some amount of insulin but are not able to us it effectively. If not properly managed, your blood sugar becomes high, which can lead to numerous dangerous medical conditions. Exercise is an effective way to help all diabetics manage their blood sugar levels.
Exercise Benefits
Many diabetics fear exercise because it puts them at risk for low blood sugar. Low blood sugar usually occurs when your glucose levels drop below a normal range, usually 70 milligrams/dL. When this happens you can feel shaky, confused and out of it, and if not treated immediately it may lead to unconsciousness. However, exercise is one of the most beneficial aspects for people with diabetes, due to its ability to burn sugar, increase circulation, lower your risk of heart disease and stroke, reduce cholesterol levels, reduce stress and burn calories.
Low Glucose Levels
To reduce the amount of sudden low blood sugar or glucose levels that you experience while working out, it is important to keep a close eye on your numbers. MayoClinic.com advises that you check your glucoselevel 30 minutes before exercise, when you begin working out, during your work out and immediately after. Surprises can and will occur, therefore it is imperative to always have some form of simple sugar with you at all times. Popular choices are sports drinks, orange or apple juice, gummy candies, bananas or glucose tablets.
Workouts
Any type of workout that anyone else does is also beneficial for diabetics. There are no restrictions on the way or form to work out; the important thing is to get your body moving. Several professional basketball and baseball players are diabetic and others have been known to be successful in marathons, triathlons and even Ironman races. A balance of cardiovascular exercise, such as running or bicycling, combined with some form of strength training, including weight lifting or yoga, is ideal to build lean muscle mass, burn calories, strengthen your heart and improve your circulation.
Recovery
Similar to when you have a cold or the flu, when any type of stress is placed on a diabetics body it can takes longer than others to recover. Therefore it is important to not over-train and when engaging in an activity, such as strength training, allow your muscles 48 hours of recovery time before working out again. In addition, make sure to replace the electrolytes in your body, especially potassium, magnesium and sodium, and stay well hydrated, which will greatly assist your body to refuel and repair.
