Diabetes and exercise

Q: I’ve recently been diagnosed with diabetes. My doctor suggested that I make an effort to exercise on a regular basis. I am wondering how important exercise is in dealing with my condition.

A: If you have been diagnosed with diabetes, exercise is extremely important. Based on what you have indicated, you have been diagnosed with diabetes as an adult. You have what is known as Type 2 diabetes or adult onset diabetes. Exercise can have a positive impact on a person who has been diagnosed with Type 2 diabetes.

Most people who develop Type 2 diabetes have lived fairly inactive lives. You have probably spent more time sitting than running. What you might not realize is that an inactive lifestyle actually may have contributed to your diabetic condition. Research has shown that a sedentary or inactive lifestyle can make a person such as you °∞insulin resistant.°±

Insulin is the substance produced by your body to move glucose (or °∞sugar°±) out of your blood and into the cells of your body where it can be used. When you have Type 2 diabetes, you have enough insulin, but your body just is resistant to it. The insulin is not able to move the glucose out of your blood and into your cells, so the blood sugar rises and causes all sorts of damage.

The result of being insulin resistant is that you ultimately are unable to process and properly use all of the food you eat. Increased physical activity will help your body use your natural insulin better and to move the glucose out of your blood and into your cells. In some instances, increased physical activity can help to reverse your resistance to insulin at least to some degree, and even °∞cure°± diabetes.

In regard to physical exercise, it is important that you blend three different types of physical activity on a regular basis. If you want to gain the most benefit from exercise, you need to develop a regimen that includes aerobic exercise, strength training and stretching.

Aerobic exercise will help you burn calories and is also very good for your heart. Aerobic exercise is anything that makes you breath hard, like running, vigorous walking or swimming, or playing active sports like basketball or soccer. Strength training exercises help you to build muscle and assist you to develop a more efficient metabolic rate. The best forms of strength training usually involve some kind of resistance, like doing push ups, or lifting weights. Finally, stretching exercises work to protect your body when you do engage in the other two forms of exercise. Additionally, stretching exercises keep you limber and more agile on a day-to-day basis.

As a general rule, a person beginning an exercise routine in order to maintain the best possible health after being diagnosed with diabetes should ease into a regimen gradually. A person developing an exercise program to assist with a diabetic condition should work toward three workout sessions a week of about 30 to 45 minutes in duration. Start out slowly.

Before you elect to embark on an exercise program, you should consult with your doctor. This is particularly important if you have been diagnosed with a disease such as diabetes. Your doctor can assist you in determining what type of exercise program best meets your needs.

Keep in mind that when it comes to controlling your diabetes, you need to include a responsible diet along with your exercise regimen. Diet and exercise go hand in hand, one not being effective without the other.

There is a big difference between knowing what to do, and actually doing it. These exercise recommendations are useful for all of us, and can help any of us to live healthier. They’re not just for diabetics. I’ll have to admit, I don’t exercise as often as I should. There is always a good reason to avoid exercise. So my own challenge is to focus on the benefits of daily exercise, and to schedule it just as I would schedule any other important activity. I’m going to go do some push ups right now. How about you?

(David Khorram, MD is a board certified ophthalmologist, and director of Marianas Eye Institute. Questions and comments are welcome. Call 235-9090 or email eye@vzpacifica.net. Copyright © 2005 David Khorram.)