If your cells cannot get energy from blood glucose, they could die. When you have diabetes, your cells become resistant to insulin, the main mechanism for transporting glucose into cells. Over time, insulin resistance can damage organs and cause cellular starvation. Nerve, eye, kidney, liver and pancreatic functions are at risk when diabetes is uncontrolled.
Blood Glucose Control
Diet and exercise for diabetes should have one goal: blood glucose control. When you have control over your diabetes, your blood glucose is always in a safe and normal range. The parameters of a normal blood glucose are as follows. Your fasting blood glucose is safest at less than 110 mg/dL. After eating, your blood glucose should go no higher than 140 mg/dL. At bedtime, your blood glucose should be between 100 and 140 mg/dL.
Nutrition for Diabetes
Diabetes may require adjustments to your dietary behavior. Consuming 15 to 20 percent of calories from protein, less than 30 percent from fat and 50 to 60 percent from carbohydrates is ideal. Counting carbohydrates with each meal can offer even more glucose control. Portion sizes should be about 15 g of carbohydrates.
Exercise for Diabetes
According to the American College of Sports Medicine, diabetics should exercise three to four days per week, at a moderate to somewhat hard intensity. The duration of exercise should last between 20 to 60 minutes, dependent upon your fitness level. The goal of physical activity should be to burn 1,000 calories per week from aerobic exercise. Resistance training exercise is done two to three days per week, with at least 48 hours of rest between. Do one set of exercises for each major muscle group, performing 10 to 15 repetitions at a light intensity.
Considerations for Exercise
Before starting an exercise program, talk to your doctor. He can tell you if there are any precautions you should take based upon your personal medical history. Always avoid exercise if your glucose is above 300 mg/dL or below 80 mg/dL. If your blood glucose is between 80 to 100 mg/dL, consume some type of carbohydrate before starting. Its best to be aware of how your blood glucose responds to exercise and act accordingly. Get in the habit of taking your glucose before and after exercise, because exercise may necessitate changes in food or insulin intake.
Benefits
A study by John Ivy, published in "Sports Medicine" in 1997, explored the benefits of exercise for a diabetic. Exercise contributes to better control over the disease by improving glucose clearance and insulin sensitivity. Exercise also decreases body fat which can improve your prognosis.
References
- "Cecil Essentials of Medicine"; Thomas Andreoli, MD, Charles C. Carpenter,MD, Robert C. Griggs, MD, Joseph Loscalzo, MD, (Eds.); 2004
- "Exercise Physiology"; George A. Brooks, Thomas D. Fahey, Kenneth M. Baldwin; 2005
- "ACSM's Guidelines for Exercise Testing and Prescription"; Mithcell H. Whaley, PhD, Peter H. Brubaker, Phd, Robert M. Otto, Phd (Eds.), 2006.
- Pub Med: Role of Exercise Training In The Prevention and Treatment of Insulin Resistance and Non-Insulin Dependent Diabetes Mellitus
