Weight loss is a key for optimal health for all. Generally, people with type-2 diabetes are overweight or obese and have excess weight around their belly. So, if you’re diabetic and weigh higher on your weighing scale then, dropping some extra pounds (5-7% of your weight) lowers your blood sugar by 60-70% and improve your health to a great extend.
Exercise, along with diet and medication helps you loose more body fat and blood sugar than people who only diet. This is because exercise allows you to bind or uptake insulin more efficiently. So, if you?re serious about controlling your diabetes, working out has to be part of your daily regime.
Mrs Sarabjeet Kaur, Fitness Advisor and certified personal trainer explains:
?When we talk about Diabetes, we talk about hyperglycemia which means high blood sugar levels, which may result due to many reasons like inactive lifestyle, obesity or genetics. Although prevention is always better but if you are dealing with diabetes, we need to manage it in the same way as we manage our finances in crisis……..this time we are just dealing with Insulin crisis…?
?Diabetic people not only need medicine but a good life style change, healthy eating and not to forget….make our bodies physically more active by introducing a good exercise plan as a regular lifestyle routine and treat it as any other routine like eating or sleeping.?
Sarabjeet explains further that….Diabetes is an inefficiency of our body to produce insulin which consumes our blood sugar or it is a weakness of insulin receptors to get attached to sugar in blood…..REGULAR EXERCISE will eventually increase the production of insulin and make it more sensitive to work efficiently?
Diabetes Weight Control: Steps to Success
Blood sugar can be controlled by following a good nutritious meal plan and a wonderful exercise program that helps u loose excess weight, make you INSULIN RICH and eventually lessen your dependability on medicines says Mrs Sarabjeet.
However, the prospect of diving into a workout routine may be little daunting, especially, for those who are newly diagnosed diabetics and may not have exercised for years.
If that’s the case, moving up harsh to the treadmill or hitting the heavy weights right away isn’t a good idea. Rather, walking is less strenuous and safe and later you can work your way up to more intense exercises.
It is important to note that it might be dangerous, if you take insulin or other diabetes medication, physical activity may make your blood sugar to drop too low.
Moreover, if you have any other health problems from diabetes, like heart disease or high blood pressure, there might be some types of exercise you should not do. Rather, check with your doctor before adding it to your routine.
Here’s how to get started on the path to weight-loss plan with exercises by Mrs Sarabjeet Kaur:
A good exercise plan should contain:
Aerobic activity can be of your own choice. It could be swimming, cycling, running, jogging or a simple 30 minutes brisk walk. The aim is to consume more calories and energy which ultimately comes from blood glucose.
Diabetic people have others risk factors of high blood pressure, obesity and high cholesterol. A nice aerobic session will also deal with these risk factors and make your heart healthy.
Strength/weight training session
Weight training (involving lifting of weights especially for strength and endurance) or strength training (use of resistance to induce muscular contraction) sessions must also be incorporated in your exercise regime for 2 or 3 days a week. These exercises make your muscles active which consumes more blood sugar than the resting ones.
Moreover strength training has EPOC effect – Excess Post-exercise Oxygen Consumption. It means your muscles are active even at rest which is the effect of weight training. It forces your muscles to work hard at exercise and also make them active when exercise is over, to maintain itself and to restore to resting state, which even takes 24 to 48 hours depending upon the intensity of the exercises. In a way your body becomes a machine that works automatically and consumes blood sugar.
Flexibility exercise (range of motion of your joints)
Since, injury in diabetics doesn?t heal faster, daily flexibility exercises can prevent pain, stiffness and injury of muscles and joints. People often experience a sense of wellbeing and relaxation during flexibility exercises. Some quick and simple movements should be there in our exercise program.
?It?s important to continue healthy eating and regular exercise even after reaching your weight-loss goal. Weight control should last a lifetime?.
With all the above options, it is equally important to carry these ?CAUTION POINTS? with us always;
? DONOT workout more than two hours after taking medicines or vice versa
? CONSUME pre-workout meal 1 hour before the work out which ensures no dip in glucose level (which may cause dizziness) while exercise and gives you more stamina to workout
? ALWAYS carry high GI food (foods containing sugar) with you like glucose, juice etc. Many times while exercise you may feel the sudden dip in glucose or sugar which may cause dizziness, carrying high GI food can serve as quick rescue for the situation.
? EXTRA FOOT CARE should be taken care of. Wear good quality foot wear for running to prevent injuries because injuries in diabetics do not heal fast.
? DONOT WORKOUT if not taken medicine that day
? AVOID exercise on the sight of injection of insulin.
? ALWAYS TALK to your healthcare provider before starting a program.
? ALWAYS EXERCISE under guidance of trainer
? ALWAYS check your blood sugar after every workout, so that you can adjust if needed.
Finally, an ending remark from Mrs Sarabjeet: “Diabetic people are forced to maintain a lifestyle which is different from their earlier patterns but I believe this lifestyle change is the best thing in your life…you should carry it as blessing in disguise rather than being sad.?A good exercise plan and nutritional plan will give u the smarter and younger look u ever dreamt off. Must incorporate and live healthy and fit?.
Mrs. Sarabjeet Kaur: Sarabjeet is a fitness advisor at Golds Gym, Noida. She is also a certified Fitness Trainer and has pursued a course at Gold?s Gym Fitness Institute(GGIF).
Kawaljit Kaur: Kawaljit is a healthcare professional with an experience of over 15 years in healthcare operations. Her last corporate position was Vice President-Operations at Centre for Sight. As a writer, she has an expertise in writing medical contents and those related to present healthcare scenarios for various platforms that include medical professionals, healthcare companies, web health portals, hospitals and at present also heading the healthcare magazine.