According to the Centers for Disease Control and Prevention, 23.6 million Americans had diabetes as of 2007. Although diabetes presents challenges, careful monitoring of the condition can allow individuals with it to lead close to normal lives and engage in activities such as biking. Biking is not only possible for someone with diabetes, but it can also provide many health benefits. When exercising, however, it is important to understand your body's condition and how to safely ride. Several factors are involved such as the type and duration of exercise, monitoring your blood glucose levels and knowing how to address situations that may arise. By being aware of your condition and your body's specific response to exercise, you can enjoy the exercise of biking.
Benefits
According to the National Diabetes Information Clearinghouse (NDIC), exercise offers a number of benefits to a person with diabetes. Exercise makes the body's tissues more sensitive to insulin and is a natural way of controlling blood glucose levels. Maintaining a proper weight can be a struggle for diabetics, and exercise helps achieve this important goal. Physical activity also helps lower blood cholesterol levels, and helps protect you from heart disease, stroke and nerve damage.
Consult your Doctor
The National Library of Medicine (NLM) recommends planning your exercise schedule in conjunction with your health care team. Your doctor may advise you to make adjustments in your medication or eating schedules, and can provide any other counsel regarding additional health issues you may have.
Recommendations
Although your biking routine will be tailored to your specific needs, the CDC recommends an average goal of engaging in 30 minutes of a moderate intensity exercise activity (such as biking) five days a week. Consistency is important, and the CDC states that your body will benefit more from a small, regular amount of biking as compared to large amounts once or twice a week.
Blood Glucose Levels
Because exercise has a direct impact on blood glucose levels, it's vital to make a habit of monitoring this value before, during and after biking. The Mayo Clinic suggests monitoring your blood glucose every 30 minutes during exercise, and checking it afterwards, being mindful that your blood glucose may be affected for up to 12 hours post-biking. If your blood glucose is less than 100 mg/dl before biking, it may not be safe for you to proceed. Eat a carbohydrate snack to boost your blood glucose before beginning your exercise. Be aware of the symptoms of hypoglycemia (low blood glucose) that can result from exercise. According to the CDC, hypoglycemia produces a weak, shaky sensation that may include being confused, irritable, hungry, tired or sweaty.
Conversely, if your blood glucose is over 300 mg/dl, you may put yourself at risk by biking. Also, if your blood glucose levels are over 250 mg/dl and you have ketones in your urine, you should not exercise. If you exercise with high blood glucose, you can put your body at risk for ketoacidosis, which occurs when the body does not have enough insulin to meet its metabolic needs, and is a serious condition.
Considerations
Be sure to bring plenty of water with you on your bike ride, and remember to drink and keep yourself hydrated. Also, it's crucial to wear a medical alert bracelet or necklace that will inform others of your health condition should there be an emergency. Bring your blood glucose monitor and carbohydrates such as juice or soda and proper medications to respond to fluctuations in blood glucose.
References
- Mayo Clinic: Diabetes and Exercise
- National Diabetes Information Clearinghouse: What I need to know about Physical Activity and Diabetes
- Center for Disease Control and Prevention: Exercise and Diabetes
- National Library of Medicine: Diabetes and Exercise
- Centers for Disease Control and Prevention: 2007 National Diabetes Fact Sheet
