Diabetes and exercise guidelines
According to the American Diabetes Association in 2012 9.3% of the population had diabetes. Americans age 65 and older that number was 25.9%.
There are two types of diabetes
Type 1 – Juvenile diabetes
Type 2 – Hyperglycemia (Insulin resistance)
There are a number of factors that must be taken into account when exercising with diabetes. Everything from proper foot care to monitoring your blood sugar before and after exercising. Aside from working with a personal trainer to help structure your workouts specifically for your health condition, you may also want to consider working with a dietitian to help you create and manage your food choices.
Exercise creates an “insulin effect.” Meaning that exercise helps your body increase your body’s ability to absorb insulin. It is possible to create a double insulin effect, by the combination of taking your insulin and exercising. By checking your blood sugar levels before and after you exercise will help you understand how your exercise routine and intensity is effecting your bodies ability to absorb insulin and sugar.
Goal should be daily or near daily activity
If blood sugar is above 240 and there is ketones in your urine – do not exercise
Inspect your feet (Check between toes/ Trim nails)
If your blood sugar is below 100 before you exercise, you may want to have a small snack before starting your exercise program.
Wear absorbent socks
Have snack available to you at all times in case your blood sugar levels drop too much during or after exercising
Make sure you replace your carbohydrate levels within 30 min post exercise
Improve health and function
Increase stamina
Monitor blood sugar levels to learn what level of intensity is proper for your specific fitness condition.
Aerobics – start slowly, spend first few minutes gradually building up your pace and intensity
warming upWeight lifting – start with light weight and high reps. Make sure you have good range of motion.
Start with big muscle groups when exercising
Try working out in ten minute segments and see how you feel; especially if you have not exercised in a while.
Exercise Frequency 4-6x a week
Exercise Intensity 40%- 80% Max Heart Rate
Exercise Duration – 20-60 minutes
Walking or aquatics
Strength Training
2-3x a week / 10-15 reps per set / 1-3 Sets
Start with just body weight and progress to machines
Flexibility
Flexibility2-3x a week
Stretch to the point of tension
10-30 seconds
Static hold