Do you want to start an exercise plan but you’re not sure where to start? Diabetes educator GEORGINA KEOGH FISHER has some tips.
Making a resolution to get more active is easy, but actually getting started is more of a challenge. While some people seem to enjoy exercise, for many of us, the couch is a far more appealing option, particularly after a long day.
The good news — even if you don’t believe it — is that starting is often the hard part. Once you’ve made the effort to get moving, you’ll feel glad you did.
The benefits to exercise include:
- Improved mental wellbeing, including reduced stress, anxiety and depression
- Improved glucose levels
- Improved blood pressure
- Improved cholesterol
- Increased muscular and bone strength
- Increased cardiorespiratory fitness
- Improved balance
- Weight maintenance or loss (if that is your goal)
These benefits are particularly important if you are living with diabetes. Exercise can be a key part of your diabetes treatment plan to help you manage your blood glucose levels.
When you exercise, your body requires more glucose to provide energy. To get this energy, your body increases its sensitivity to insulin to allow glucose into your cells.
The good news — even if you don’t believe it — is that starting is often the
hardest part.
Additionally, once you start using your muscles during exercise, “magic doors” (also known as glut 4 receptors) appear on the muscle cells, which further enhance glucose uptake.
The benefits don’t stop the moment you do. Increased insulin sensitivity can last for up to 48 hours after exercise. You can make the most of this, and help manage your blood glucose levels, by exercising at least every second day. Exercising regularly can also increase your lean muscle mass, which means more “magic doors” that open during exercise.
Finding the right exercise
But what sort of exercise will work for you? For people living with diabetes, the guidelines recommend 30 minutes of moderate intensity exercise on most days of the week, without going for more than two days without exercise (remember the insulin sensitivity lasting 48 hours.)
Let’s break the guidelines down further. Moderate intensity exercise is any form of exercise that increases your heart and breathing rate. You may start sweating, but you can still hold a conversation. The type of exercise you do is entirely up to you! What do you enjoy? What can you see yourself doing? Do you have any injuries or pain to consider?
Muscle strengthening or resistance exercise is recommended on at least two days per week. Some people may experience a short-term rise in blood glucose levels after resistance exercise or higher intensity exercise. This is due to hormones in the body responding to increased energy requirements and the “stress” that is being placed on the body.
Many people enjoy walking, cycling, swimming, aerobics, gym, group fitness classes such as HIIT (High Intensity Intermittent Training) and yoga, online fitness programs or personal training sessions. The key is to find an activity that you enjoy because you are more likely to keep doing it.
Muscle strengthening exercise or resistance training is any form of exercise that puts a load on your muscles. That load might be your own body weight, gym equipment or good old-fashioned physical labour.
If you are still unsure, speak to an exercise physiologist who will be able to give you ideas or prescribe you an exercise program, particularly if you have other conditions, injury or pain. It’s always a good idea to speak to your GP if you are starting a new exercise program.
Reasons to be careful
There are some extra considerations if you’re planning to get active, particularly if you are on insulin or a sulfonylurea (such as Glipizide, Gliclazide, Diamicron or Minidiab). Due to the blood glucose lowering effect of exercise, hypoglycaemia can occur.
You can still exercise and reduce your risk of hypos by:
- Ensuring you have adequate energy prior to exercise (consume carbohydrates)
- Adjusting your insulin dose (speak to your health care professional or come along to our Type 1 Tactics for Exercise program if you are living with type 1 diabetes and use insulin pens)
- Consume carbohydrate snacks during exercise (particularly if exercise lasts more than 30 minutes)
- Check your blood glucose levels before and during exercise
- Have a bedtime carbohydrate snack and check blood glucose overnight
For more information on how to adjust your medication for your exercise activity, speak to your diabetes educator who will be able to assist you.
West Australians can call our Diabetes WA Helpline for free on 1300 001 880. If you’re living in regional WA, you also have free access to our Diabetes WA Telehealth Service.
