Diabetes is a deadly disease that occurs due to an unhealthy buildup of a sugar called glucose. A diagnosis of diabetes increases your risk for cancer, heart disease and brain problems. Adopting an exercise plan is crucial for controlling your diabetes and staying healthy, although you should approach the increased activity with caution.
Diabetes and Exercise
Glucose, or blood sugar, is a vital source of energy for your body and serves as the primary fuel source for your brain, the Mayo Clinic explains. For diabetics, your blood contains excess glucose, which threatens your safety and can result in fatal complications. Common symptoms of diabetes include extreme hunger or thirst, increased urination and blurred vision. You'll need to maintain a healthy weight to control your diabetes, which makes regular exercise essential. Doctors typically recommend aerobic activities like swimming or bicycling on most days for at least 30 minutes. The exercise lowers your blood sugar and burns calories as an effective method for weight loss when combined with healthy eating.
What to Avoid
People with diabetes often suffer nerve problems in the legs and feet, so walking or jogging for extended time periods can be difficult. Your ability to detect pain --- from injury or from blisters or sores --- in your feet is often compromised when you have diabetes. The lack of feeling elevates the chance for a minor problem to develop into a condition that requires serious care or amputation, the National Diabetes Information Clearinghouse warns. Ensure a safe and effective aerobic workout by considering activities like swimming, rowing, riding a stationary bicycle or chair exercises, as these activities cause less stress on your lower body.
Strength Training and Diabetes
Although strength training activities like stretching elastic bands and lifting hand weights at least three times weekly helps you burn calories and control your diabetes, your doctor may direct you to avoid lifting heavy weights --- particularly if you suffer diabetes-related vision problems. Heavy lifting places increased pressure on the blood vessels in your eyes and can often worsen your condition. The Mayo Clinic reports that about 25 percent of people with diabetes have some type of related eye damage that can potentially cause blindness.
Additional Safety Tips
Meet with your doctor before starting an exercise plan so she can make any necessary suggestions or changes. Wear cotton socks and shoes that give your feet sufficient room to breathe and avoid exercising in weather that is unusually hot or cold. Examine your feet for redness, cuts or sores after your workout and alert your doctor to anything unusual. Ask your doctor how to check your blood sugar before, during and after your workout to prevent hypoglycemia, or dangerously low blood sugar. Signs that you may need to abandon a workout include shaking, excessive sweating or anxiety. A snack with carbohydrates, such as a regular soda, fruit juice or candy, often helps to relieve hypoglycemia symptoms.
References
- Mayo Clinic: Diabetes Prevention: 5 Tips For Taking Control; Oct. 12, 2010
- Cleveland Clinic: Diet and Diabetes; Dec. 18, 2008
- Mayo Clinic: Diabetes; Jan. 21, 2011
- FamilyDoctor: Diabetes and Exercise; October 2010
- Mayo Clinic: Diabetes And Exercise: When To Monitor Your Blood Sugar; March 19, 2009
- National Diabetes Information Clearinghouse: What I Need To Know About Physical Activity And Diabetes; March 2008
