Diabetes mellitus is a group of diseases that affect the body's ability to utilize blood glucose, or blood sugar. A lifetime of physical activity and sports can enhance the health and fitness of diabetics in ways similar to the benefits observed in healthy people. Although sports and exercise is believed to be highly beneficial, consult with your doctor before you attempt any physical activity or sport to ensure that you take necessary safety precautions.
Definition
The hormone insulin is necessary for the transfer of blood glucose into your body's cells, where it provides energy for your tissues and muscles. Without effective insulin, blood sugar levels can increase and cause diabetes. Type 1 diabetes is an autoimmune disease in which the body's own immune cells destroy the pancreatic tissues that secrete insulin, causing the pancreas to produce an insufficient amount of insulin. In contrast, people with type 2 diabetes have enough insulin, but their insulin is ineffective and the body's cells resist it. If left untreated, diabetes can lead to blindness, nerve damage and other serious health problems. Depending on the severity of their condition, diabetics can regulate blood sugar levels with insulin injections, insulin pumps connected to the body and medications as well as through diet and exercise alone, or in conjunction with other treatments.
Effects
A lifetime spent participating in physical activities and sports can increase the health and fitness of diabetics. For instance, during exercise, your muscles contract and produce their own insulin-like effects to decrease blood glucose levels. Physical activity strengthens your heart, reduces your risk of heart disease and stroke, increases blood circulation, strengthens and tones muscles and promotes a sense of well being. In addition, a regular fitness program can help prevent the onset of type 2 diabetes and reduce your risk of obesity.
Sports and Activities
Lifetime sports and fitness activities need to include at least 150 minutes per week of moderate to vigorous aerobic activity, completed over a period of three to five days weekly, with no more than two consecutive days without activity in order to be most effective. Activities can be broken down into smaller segments of 30 minutes daily five times a week, or 10 minutes, three times per day. Aerobic sports and activities include track, biking, skiing, kayaking, brisk walking and dancing -- or any activity that increases your heart and breathing rate. Also include strength training activities that use weights or resistance bands at least three times a week. Progressively build up to three sets of eight to 10 repetitions. When you weight lift, choose a weight that you can lift eight to 10 times without experiencing exhaustion. In addition, incorporate flexibility exercises, such as stretching, in all physical activities and sports to help reduce joint injuries.
Considerations
Sports and physical activities can present various challenges for diabetics. For instance, you can be at a higher risk for heart disease and blood vessel injury. People with uncontrolled levels of blood sugar should not participate in strenuous strength training and high impact sports such as boxing, judo, and karate, which can strain weakened vessels in the eyes and feet. Sports such as football and track, where energy expenditure times vary, also can present potential problems when you attempt to control blood sugar levels. Consume plenty of fluids and continuously monitor your blood sugar during any activity. While most evidence supports the benefits of physical activity for type 2 diabetics, those with type 1 diabetes also usually live longer if they participate in lifelong physical activity.
References
- MayoClinic.com: Lifestyle and Home Remedies
- American Diabetes Association: Physical Activity
- "Sports Science Exchange"; Diabetes, Exercise and Competitive Sports; Peter A. Farrell; 2003
- MayoClinic.com: Definition
- American Diabetes Association: Exercise Can Help Tame Type 2 Diabetes, Say New Guidelines
- University of Maryland Medical Center: Exercise - Exercise's Effects on Diabetes
