{"id":4877,"date":"2023-11-13T13:21:40","date_gmt":"2023-11-13T03:21:40","guid":{"rendered":"https:\/\/bephysiology.com.au\/?p=4877"},"modified":"2024-02-21T11:35:25","modified_gmt":"2024-02-21T01:35:25","slug":"diabetes-exercise","status":"publish","type":"post","link":"https:\/\/bephysiology.com.au\/diabetes-exercise\/","title":{"rendered":"Managing Diabetes Through Exercise"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"4877\" class=\"elementor elementor-4877\" data-elementor-settings=\"{&quot;premium_particles_zindex&quot;:0,&quot;premium_particles_responsive&quot;:[&quot;desktop&quot;,&quot;tablet&quot;,&quot;mobile&quot;]}\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"ob-is-breaking-bad elementor-section elementor-top-section elementor-element elementor-element-2da49d0c elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2da49d0c\" data-element_type=\"section\" data-settings=\"{&quot;_ob_bbad_use_it&quot;:&quot;yes&quot;,&quot;_ob_bbad_sssic_use&quot;:&quot;no&quot;,&quot;_ob_glider_is_slider&quot;:&quot;no&quot;,&quot;premium_particles_zindex&quot;:0,&quot;premium_particles_responsive&quot;:[&quot;desktop&quot;,&quot;tablet&quot;,&quot;mobile&quot;]}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-32d9a49f\" data-id=\"32d9a49f\" data-element_type=\"column\" data-settings=\"{&quot;_ob_bbad_is_stalker&quot;:&quot;no&quot;,&quot;_ob_teleporter_use&quot;:false,&quot;_ob_column_hoveranimator&quot;:&quot;no&quot;,&quot;_ob_column_has_pseudo&quot;:&quot;no&quot;,&quot;premium_particles_zindex&quot;:0,&quot;premium_particles_responsive&quot;:[&quot;desktop&quot;,&quot;tablet&quot;,&quot;mobile&quot;]}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-3cb8d394 ob-harakiri-inherit ob-has-background-overlay elementor-widget elementor-widget-text-editor\" data-id=\"3cb8d394\" data-element_type=\"widget\" data-settings=\"{&quot;_ob_use_harakiri&quot;:&quot;yes&quot;,&quot;_ob_harakiri_writing_mode&quot;:&quot;inherit&quot;,&quot;_ob_postman_use&quot;:&quot;no&quot;,&quot;_ob_perspektive_use&quot;:&quot;no&quot;,&quot;_ob_poopart_use&quot;:&quot;yes&quot;,&quot;_ob_shadough_use&quot;:&quot;no&quot;,&quot;_ob_allow_hoveranimator&quot;:&quot;no&quot;,&quot;_ob_widget_stalker_use&quot;:&quot;no&quot;}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.19.0 - 28-02-2024 *\/\n.elementor-widget-text-editor.elementor-drop-cap-view-stacked .elementor-drop-cap{background-color:#69727d;color:#fff}.elementor-widget-text-editor.elementor-drop-cap-view-framed .elementor-drop-cap{color:#69727d;border:3px solid;background-color:transparent}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap{margin-top:8px}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap-letter{width:1em;height:1em}.elementor-widget-text-editor .elementor-drop-cap{float:left;text-align:center;line-height:1;font-size:50px}.elementor-widget-text-editor .elementor-drop-cap-letter{display:inline-block}<\/style>\t\t\t\t<h5><b>A Path to a Healthier Life<\/b><\/h5><p><span style=\"font-weight: 400;\">If you&#8217;re living with diabetes, you&#8217;re not alone. According to the World Health Organization, over 422 million people worldwide have diabetes, and the numbers are rising <\/span><a href=\"https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/diabetes\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">(1)<\/span><\/a><span style=\"font-weight: 400;\">. But here&#8217;s the good news: exercise can be a powerful tool in managing all types of diabetes.\u00a0<\/span><\/p><h5><b>Why Exercise Matters in Diabetes Management<\/b><\/h5><p><span style=\"font-weight: 400;\">Exercise is not just for athletes or fitness enthusiasts; it&#8217;s a critical component of diabetes management. Here&#8217;s why:<\/span><\/p><p><b>Improved Insulin Sensitivity: <\/b><span style=\"font-weight: 400;\">When you exercise, your muscles become more sensitive to insulin, the hormone that regulates blood sugar. This means your cells can better absorb and use glucose, helping to lower blood sugar levels <\/span><a href=\"https:\/\/diabetesjournals.org\/care\/article\/39\/11\/2065\/37249\/Physical-Activity-Exercise-and-Diabetes-A-Position\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">(2)<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p><p><b>Lowering Blood Sugar:<\/b><span style=\"font-weight: 400;\"> Exercise can lower blood sugar levels both during and after physical activity. For many people, this means reduced reliance on medication <\/span><a href=\"https:\/\/diabetesjournals.org\/care\/article\/39\/11\/2065\/37249\/Physical-Activity-Exercise-and-Diabetes-A-Position\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">(2)<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p><p><b>Weight Management: <\/b><span style=\"font-weight: 400;\">Regular physical activity can help with weight loss or maintenance, which is essential for those with type 2 diabetes. Even modest weight loss can lead to significant improvements in blood sugar control <\/span><a href=\"https:\/\/diabetesjournals.org\/care\/article\/39\/11\/2065\/37249\/Physical-Activity-Exercise-and-Diabetes-A-Position\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">(2)<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p><p><b>Reduced Cardiovascular Risk:<\/b><span style=\"font-weight: 400;\"> Diabetes increases the risk of heart disease. Exercise helps improve heart health by reducing cholesterol levels, lowering blood pressure, and strengthening the heart muscle <\/span><a href=\"https:\/\/www.diabetesaustralia.com.au\/living-with-diabetes\/exercise\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">(3)<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p><p><b>Stress Reduction:<\/b><span style=\"font-weight: 400;\"> Managing diabetes can be stressful. Exercise releases endorphins, which help reduce stress and improve mood <\/span><a href=\"https:\/\/www.diabetes.org.uk\/guide-to-diabetes\/managing-your-diabetes\/exercise\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">(4)<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p><p><span style=\"font-weight: 400;\">Regular exercise can also help prevent or delay the onset of type 2 diabetes and gestational diabetes<\/span><a href=\"https:\/\/diabetesjournals.org\/care\/article\/39\/11\/2065\/37249\/Physical-Activity-Exercise-and-Diabetes-A-Position\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\"> (2)<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p><h5><b>What type of exercise can help you manage your diabetes?\u00a0<\/b><\/h5><p><span style=\"font-weight: 400;\">The type of exercise that works best for managing diabetes can vary from person to person.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">Prolonged regular exercise will be a key component in helping you manage your diabetes. So, finding activities that you enjoy and doing them on a regular basis, is crucial for helping you build a sustainable exercise routine.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">Some options of activities you can start doing today are:\u00a0<\/span><\/p><p><b>Aerobic Exercises:<\/b><\/p><p><span style=\"font-weight: 400;\">Activities like brisk walking, cycling, swimming, and dancing can help lower blood sugar levels and improve cardiovascular health.<\/span><\/p><p><span style=\"font-weight: 400;\">Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, or 75 minutes of vigorous-intensity exercise <\/span><a href=\"https:\/\/diabetesjournals.org\/care\/article\/39\/11\/2065\/37249\/Physical-Activity-Exercise-and-Diabetes-A-Position\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">(2)<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p><p><b>Strength or Resistance Training:<\/b><\/p><p><span style=\"font-weight: 400;\">Resistance exercises like weight lifting or bodyweight exercises (e.g. push-ups, squats) help build muscle mass and improve insulin sensitivity.<\/span><\/p><p><span style=\"font-weight: 400;\">Include strength training exercises at least two days a week <\/span><a href=\"https:\/\/diabetesjournals.org\/care\/article\/39\/11\/2065\/37249\/Physical-Activity-Exercise-and-Diabetes-A-Position\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">(2)<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p><p><span style=\"font-weight: 400;\">A combination of aerobic exercise and resistance training will have the biggest impact on managing blood sugar levels and overall health <\/span><a href=\"https:\/\/diabetesjournals.org\/care\/article\/39\/11\/2065\/37249\/Physical-Activity-Exercise-and-Diabetes-A-Position\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">(2)<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p><p><b>Flexibility and Balance Training:<\/b><\/p><p><span style=\"font-weight: 400;\">Yoga and tai chi can improve flexibility, balance, and reduce stress.<\/span><\/p><p><span style=\"font-weight: 400;\">Incorporate these activities into your routine to enhance overall well-being <\/span><a href=\"https:\/\/diabetesjournals.org\/care\/article\/39\/11\/2065\/37249\/Physical-Activity-Exercise-and-Diabetes-A-Position\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">(2)<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p><h5><b>Safety precautions when exercising with diabetes<\/b><\/h5><p><span style=\"font-weight: 400;\">Before starting a new exercise program, especially if you have diabetes, it&#8217;s essential to take some precautions:<\/span><\/p><p><b>Consult Your Healthcare Team: <\/b><span style=\"font-weight: 400;\">Talk to your doctor,\u00a0 a certified diabetes educator or an exercise physiologist before beginning a new exercise routine. They can help you determine what activities are safe and provide guidance on blood sugar management.<\/span><\/p><p><b>Monitor Blood Sugar: <\/b><span style=\"font-weight: 400;\">Check your blood sugar before and after exercise to understand how your body responds to these activities. This information can help you adjust your medications or insulin doses accordingly <\/span><a href=\"https:\/\/www.diabetesaustralia.com.au\/living-with-diabetes\/exercise\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">(3)<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p><p><b>Stay Hydrated: <\/b><span style=\"font-weight: 400;\">Dehydration can affect blood sugar levels. Drink plenty of water before, during, and after exercise <\/span><a href=\"https:\/\/www.diabetes.org.uk\/guide-to-diabetes\/managing-your-diabetes\/exercise\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">(4)<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p><p><b>Carry Snacks: <\/b><span style=\"font-weight: 400;\">Always have a source of fast-acting carbohydrates (e.g., glucose tablets) on hand in case your blood sugar drops during exercise <\/span><a href=\"https:\/\/www.diabetesaustralia.com.au\/living-with-diabetes\/exercise\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">(3)<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p><p><span style=\"font-weight: 400;\">If you&#8217;re ready to take control of your diabetes, exercise is a great way to start. Reach out to an exercise physiologist to help you with a personalised exercise plan and support on your journey to better diabetes management.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">Don&#8217;t let diabetes hold you back; let&#8217;s work together to build a healthier, happier future.<\/span><\/p><div class=\"lightweight-accordion\"><details><summary class=\"lightweight-accordion-title\"><span><strong>References<\/strong><\/span><\/summary><div class=\"lightweight-accordion-body\"><p><span style=\"font-weight: 400;\">World Health Organization. (2021). Diabetes. https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/diabetes<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Colberg, S. R., Sigal, R. J., Yardley, J. E., Riddell, M. C., Dunstan, D. W., Dempsey, P. C., . . . Tate, D. F. (2016). Physical Activity\/Exercise and Diabetes: A Position Statement of the American Diabetes Association. Diabetes Care, 39(11), 2065-2079. https:\/\/diabetesjournals.org\/care\/article\/39\/11\/2065\/37249\/Physical-Activity-Exercise-and-Diabetes-A-Position<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Diabetes Australia. (n.d.). Exercise. https:\/\/www.diabetesaustralia.com.au\/living-with-diabetes\/exercise\/<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Diabetes UK. (2021). Exercise. https:\/\/www.diabetes.org.uk\/guide-to-diabetes\/managing-your-diabetes\/exercise<\/span><\/p>\n<\/div><\/details><\/div>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>If you&#8217;re living with diabetes, you&#8217;re not alone. According to the World Health Organization, over 422 million people worldwide have diabetes.<\/p>\n","protected":false},"author":2,"featured_media":4834,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"content-type":"","footnotes":""},"categories":[10,17],"tags":[23,26],"_links":{"self":[{"href":"https:\/\/bephysiology.com.au\/wp-json\/wp\/v2\/posts\/4877"}],"collection":[{"href":"https:\/\/bephysiology.com.au\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bephysiology.com.au\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bephysiology.com.au\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/bephysiology.com.au\/wp-json\/wp\/v2\/comments?post=4877"}],"version-history":[{"count":13,"href":"https:\/\/bephysiology.com.au\/wp-json\/wp\/v2\/posts\/4877\/revisions"}],"predecessor-version":[{"id":5182,"href":"https:\/\/bephysiology.com.au\/wp-json\/wp\/v2\/posts\/4877\/revisions\/5182"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bephysiology.com.au\/wp-json\/wp\/v2\/media\/4834"}],"wp:attachment":[{"href":"https:\/\/bephysiology.com.au\/wp-json\/wp\/v2\/media?parent=4877"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bephysiology.com.au\/wp-json\/wp\/v2\/categories?post=4877"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bephysiology.com.au\/wp-json\/wp\/v2\/tags?post=4877"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}