Exercise and Managing Diabetes
Research suggests just 30 minutes of moderate intensity exercise a day can greatly benefit diabetics. Exercise has the following benefits
· Reduce your risk of Diabetes if you are Pre Diabetic
· Keep your sugar levels and HbA1c in control if you are Diabetic.
· Weight management and healthy BMI
· Reduce your risk of heart diseases
· Improves blood circulation
· Decreases blood pressure.
· Decreases triglyceride level and LDL (bad cholesterol) and increases HDL level (good Cholesterol)
· Strengthens bones
· Relieves stress
How does exercise lower Blood Glucose?
Your body utilizes the available insulin in a better way to take up glucose during and after exercise. Muscle contraction helps cells to take up glucose and use it for energy and it is not dependant on availability of insulin.

What are the kinds of exercise a diabetic can do?
1) Aerobic exercises are those in which the patient uses calories from nutrients sources. This includes activities like bicycling, jogging, treadmill, swimming, brisk walking or dancing.
2) Anaerobic exercises help improve muscle and body strength and gets energy source from muscles. These are for short duration and high in intensity. Examples are running, jumping, weight training.
Exercise is an important part of managing Diabetes however, sometimes one’s schedule does not leave time for a workout. Here are some activities you can do at home that give you a good mix of both aerobic exercise and strength training.

Indoor aerobic activities
1) Brisk walk inside the house. Walk while you are on the next phone call.
2) Do more housework. Make the bed, get yourself a glass of water, cook — it all counts to make your day more active and burn extra calories.
3) Put on some music and dance it out.
4) Climb stairs.
5) Get a stationary cycle and watch your favourite TV soaps while you are at it.
6) Gardening — moderate to intense gardening can burn anywhere between 200–400 calories an hour. Mow the lawn, plant pots and rake the leaves.
7) Hire a personal trainer to come home.
Indoor strength training activities
1) Lifting light weights or objects like canned goods or water bottles at home.
2) Push ups, sit ups and dips do not require any extra equipment. You can do these on the floor or simply use a mat and chair for dips.
3) You can do squats and lunges while lifting laundry baskets or gardening to add more intensity.
4) Carry your baby in your arms more often. It’s good for you and the baby
What is the difference between moderate and intense workout
A Moderate workout is when you can talk but not sing during exercise while an intense activity is when you need to breathe after saying a few words. It’s good to know that both affect your blood glucose levels and body differently.
What intensity and duration of exercises should one do?
· 30 minutes of moderate-to-vigorous intensity aerobic exercise at least 5 days a week (150 minutes per week )
· Add on, strength training at least 2 times per week in addition to aerobic activity.
Precautions
A diabetic should consult their doctor or educator to see what exercise he/ she can do based on their personal condition. Exercise should be done safely keeping the following in mind.
While doing exercise a diabetic may experience hypoglycaemia:
- If there is an imbalance between calories consumed, medication taken and exercise
- If medication taken is too much in relation to the exercise as exercise
- If you have skipped a meal or eaten too little carbohydrates
To avoid the above follow the precautions stated below
· Always carry a sugary drink and snack along with you when exercising
· Check your sugar levels before and after exercise.
· Carrying glucose tablets or powder is recommended to avoid a case of severe hypoglycaemia.
· Drink plenty of fluids and stay hydrated.
· It is beneficial to carry an ID stating you are diabetic in case of an emergency.
For insulin dependent diabetics and those using oral medication the following precautions should be taken
- if blood sugar levels are less than 100mg/dl before exercise eat a snack before your workout
- If blood sugar levels is higher than 100mg/dl before workout you don’t need a snack before exercise. Do check your level after the workout and if it is below 70 mg/dl take a snack.
- Carry a fast acting carbohydrate like glucose to avoid sever hypoglycaemia
- If you experience hypoglycaemia often during your workout, talk to your doctor about it
- For long duration of exercise like a football game or cricket keep extra snacks with you
