Diabetes

Diabetes and Exercise

Introduction

• Exercise is crucial for managing weight, reducing harmful LDL cholesterol, raising healthy HDL cholesterol, strengthening bones and muscles, and improving mental health.
• For people with diabetes, exercise helps regulate blood sugar and increases sensitivity to insulin, both critical in diabetes management.

What is Diabetes?

• Diabetes is a condition affecting the body’s ability to produce or use insulin, a hormone that helps cells absorb glucose for energy.
• Without sufficient insulin, blood sugar levels rise, leading to various health complications.

Types of Diabetes

1. Type 1 Diabetes:

• An autoimmune condition where the body’s immune system attacks insulin-producing cells in the pancreas.
• Causes are unclear but could be genetic or environmental. Lifestyle factors do not contribute.

1. Type 2 Diabetes:

• Begins with insulin resistance, where the body cannot use insulin efficiently.
• Factors include genetics, lack of exercise, and obesity.

1. Gestational Diabetes:

• Occurs during pregnancy due to insulin-blocking hormones.
• Usually temporary but may increase the risk of developing type 2 diabetes later.

Symptoms of Diabetes

• Increased thirst
• Blurry vision
• Frequent urination
• Constant fatigue
• Frequent hunger
• Sexual problems
• Vaginal infections

Interesting Facts About Diabetes

• Over 422 million people globally have diabetes.
• Diabetes is one of the leading causes of death worldwide.
• It is not caused by consuming sugar alone.
• With proper management, people with diabetes can live long, healthy lives.
• Type 2 diabetes can often be prevented through lifestyle changes.

Exercise and Its Role in Diabetes Management

Types of Exercise

1. Aerobic (Endurance) Exercises:

• Increase breathing and heart rate, improving cardiovascular health.
• Examples: Dancing, biking, swimming, yard work, and brisk walking.

1. Strength Training:

• Helps maintain bone and muscle strength, especially for older adults.
• Examples: Weightlifting, resistance machines.

1. Flexibility Exercises:

• Improve range of motion, which is vital for joint health.
• Examples: Stretching, yoga.

1. Balance Exercises:

• Important for preventing falls, especially in older adults.
• Examples: Heel-to-toe walking, balance training.

How Exercise Benefits People with Diabetes

• Exercise lowers blood glucose levels by using glucose for energy.
• It increases insulin sensitivity, allowing for better glucose absorption into cells.
• Regular physical activity also helps with managing blood pressure and cholesterol, common issues for diabetics.

Medications and Exercise

• People with diabetes should monitor their blood glucose levels during physical activity.
• Some medications may require adjustment to avoid hypoglycemia (low blood sugar) during or after exercise.

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How Much Exercise is Needed?

The American Diabetes Association recommends:

• 150 minutes per week of moderate to vigorous physical activity, such as brisk walking or swimming.
• Resistance exercise (e.g., weightlifting) two to three times per week.
• Avoid sitting for more than 30 minutes at a time; aim to move regularly throughout the day.
• Include flexibility and balance exercises in your routine.

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Type 2 Diabetes Prevention Tips

• Manage weight: Excess body fat, especially around the abdomen, increases insulin resistance.
• Exercise regularly: Physical activity helps regulate blood sugar and manage weight.
• Eat a balanced diet: Reduce intake of saturated fats, and increase fruits, vegetables, and high-fiber foods.
• Limit alcohol: Excess alcohol can increase blood pressure and triglyceride levels.
• Quit smoking: Smokers are at a higher risk of developing diabetes.
• Control blood pressure: Exercise, a healthy diet, and maintaining a healthy weight can reduce the risk of hypertension.
• Get regular check-ups: Monitoring blood glucose, blood pressure, and cholesterol levels is crucial for diabetes prevention.

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Conclusion

• Maintaining a healthy lifestyle, including regular physical activity, is key to managing and preventing diabetes.
• Though advancements in diabetes prevention are exciting, the foundation of any treatment plan will remain a healthy lifestyle.

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Bibliography

• DaVita (https://www.davita.com)
• World Health Organization (https://www.who.int)
• Mayo Clinic (https://www.mayoclinic.org)
• CDC (https://www.cdc.gov)
• Better Health Channel (https://www.betterhealth.vic.gov.au)