Q: I have just been
diagnosed with Type II Diabetes. For most of my life I have been inactive. My
doctor has told me that I should start brisk walking which I find pretty boring.
Are there any other types of exercise I could do that would control my blood
sugar and be more fun? Are there any risks to exercise that I should be aware
of?
A:
Enjoyment is key when it comes to sticking with an exercise program. There are
tons of choices. Activities like swimming, cycling, weight training, aquacise,
aerobics or dance classes can help keep you moving. Variety is key; mix it up.
Remember, active muscles use more sugar than inactive ones. Exercise decreases
insulin resistance and helps to metabolize sugar. It also helps circulation,
which can be a problem for diabetics. Other benefits include having more
stamina, stronger muscles and bones, burning calories and even elevating your
mood.
Here are some tips
to help you get the best results out of your exercise program.
•
Before starting anything new,
check with your doctor to see what your normal blood sugar range should be and
if there are any types of exercise you should avoid. For instance, weight
training may be contraindicated if you have eye problems because it may raise
blood pressure and rupture blood vessels in the eye.
•
Test your blood sugar before and
after exercising. Don't start unless it's in your normal range.
•
Activities that take you outside
during hot or cold weather can affect blood sugar levels. If you find your
levels are too low or too high, stop, and wait until they are in the appropriate
range. Some diabetics find that exercise brings their blood sugar level too low
(hypoglycemia). Some of the symptoms are sweating, anxiety, or feeling hungry.
It's important to always keep fruit juice handy just in case.
•
Wear shoes and socks that are
supportive and comfortable. Make sure you have enough room to wiggle your toes
so as to not to stop circulation.
•
Clothes like breathable cottons or
micro fibers help wick away the sweat and keep you from overheating. In colder
weather, dress in layers that you can peel off or put on as needed.
•
Drink water before, during and
after exercise. You may not even feel that thirsty but not getting enough fluids
can affect your blood sugar level.
•
Warm-up and cool-down at least
five-ten minutes before and after exercise. Start your warm-up by doing low
intensity movement like walking and end with it. Cool-down is a great time to
stretch because your muscles are still warm.
Exercise can increase quality of life for
most diabetics and in many cases help keep the disease in check.
Q: I started
working out with weights. Someone at the gym told me to breath out as I lift the
weight. Is this correct and why?
A: The main thing
to remember is never hold your breath. Holding your breath engages what is known
as the "Valsalva maneuver". This creates internal pressure that constricts blood
flow to the heart and brain. It can raise your blood pressure, make you
lightheaded and even cause fainting. Breathing normally throughout your workout
works fine. But, if you are breathing out on the exertion there is no danger of
holding your breath.
About the Author:
Mirabai Holland M.F.A. is one of the leading authorities in the Health & Fitness
industry, and public health
activist who
specializing in preventive and rehabilitative exercise for women.
Her Moving Free™ approach to exercise is
designed to provide a movement experience so pleasant it doesn’t feel like work.
Send your Moving Free®
with Mirabai questions to:
exercise@movingfree.com
