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Living With Type 2 Diabetes: The Role of Exercise

Type 2 diabetes is one of the most common chronic health problems in the world. More than 1.5 million new cases of type 2 diabetes are diagnosed in the U.S. each year. As obesity rates climb, public health officials predict that type 2 diabetes will become even more prevalent. Because symptoms of type 2 diabetes can go unnoticed for years, it is tempting to underestimate the severity of this condition. Eventually, however, high blood sugar levels damage the arteries, nerves and many organs of the body, such as the eyes and kidneys. Diabetes is the leading cause of blindness, end-stage kidney disease and nontraumatic amputations in adults. Diabetes significantly increases your risk of heart disease and stroke. Chronic disease requires chronic treatment In its early stages, type 2 diabetes can sometimes be corrected with changes in lifestyle. People with fairly mild elevations in blood sugar are often able to achieve good blood sugar control with lifestyle measures such as regular physical activity and a healthy diet. While these people may eventually develop diabetes in the future, they significantly delay the progression of the disease, and postpone or even prevent the health complications that can develop with diabetes. However, if you go back to your old habits of over-eating and lack of exercise, the diabetes quickly returns. Diabetes is never "cured," but is, rather, a condition you must live with forever. Therefore, as you make changes in your eating and exercise habits, think long-term, and develop habits you can live with for years to come. Check with your Physician If you have been diagnosed with diabetes, you are probably already working with a physician, a dietician and other healthcare providers to make changes in your lifestyle. Be sure to check with your healthcare team before making any additional changes, such as adding more exercise to your day. While most people with diabetes are encouraged to get plenty of physical activity, diabetes-related complications may limit the types of activities you can perform. If you are on medications, it is especially important to work with your doctor, as medications must be adjusted to accommodate your exercise sessions. Exercise has potent effects on your blood sugar levels. Sometimes it lowers blood sugar level (by helping blood sugar get into the cells to be used for fuel). Too much insulin and too little food before exercise can result in dangerously low blood sugar. On the other hand, exercise may cause an increase in blood sugar, since exercise tells the body to put more sugar into the bloodstream to fuel working muscles. You will probably need to test your blood sugar at certain times to be sure your medication is correct. What kind of exercise is best? Any kind of sustained activity can be beneficial whether that exercise is aerobic, strength training or a functional circuit. Start slowly, and perform a few more minutes each day to gradually increase your exercise time to 30 minutes or more a day. Start slow.  Over doing it leads to extreme muscle soreness and extreme muscle soreness serves no purpose but to make you miserable for a few days and usually leads to missing subsequent workouts. Find activities that are convenient and enjoyable. This is the key to exercise compliance. Many people with diabetes enjoy walking. Others like working out on exercise equipment. Get a friend or family member to join you. Accountability will often be enough motivation to stop you from hitting the snooze button. The more you enjoy your activities, and the more they fit into your lifestyle, the more likely you are to continue, and to experience the health benefits that exercise delivers. The benefits of physical activity Daily physical activity should be a cornerstone of your diabetes treatment program. Physical activity improves your blood sugar regulation by helping your cells take up sugar from the blood. Physical activity helps to prevent many of the diabetes-related complications that can develop over the years. For example, while diabetes increases your risk of heart disease, exercise lowers your risk. Exercise improves your circulation, lowers high blood pressure, and improves your cholesterol and triglyceride levels. Excess body fat, especially around the middle, can cause type 2 diabetes. Even a small weight loss can help improve your blood sugar regulation. Regular physical activity, along with good eating habits, can help you lose weight. Best of all, exercise helps keep you strong and healthy, and makes you feel good. It feels great to be doing something to improve your blood sugar regulation. Regular physical activity can reduce feelings of stress and fatigue, and improve your mood. When you feel better, it is easier to follow your dietary and exercise recommendations to achieve maximum blood sugar control. Cliffs Wellness Team Our wellness team of trainers and registered dietician can work with you to develop a routine that bests serves your lifestyle and challenges.

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