Keeping Diabetes in Check with Exercise

February 13, 2009 by Kat Wendersen
Filed under Fitness Training

There are a huge variety of reasons why a person becomes afflicted with diabetes, with reasons ranging from bad dietary practices to purely hereditary causes. Regardless of the form of the disease, however, exercise helps in such a way that it reduces the likelihood of developing the disease, and in the event of the onset of the disease, alleviating its effects.

The two forms of diabetes are Type 1 and Type 2, with both being united by the common condition of the body being unable to control the amount of glucose in the blood. Note that glucose is the main fountain of energy for whatever activities the body chooses to perform.

One of the primary causes for the inability to regulate blood sugar is the loss of ability to produce the appropriate amount of insulin in the body. This hormone is responsible for facilitating the movement of glucose to the different cells in the body. With Type 1 diabetes, the body is incapable of producing sufficient amounts of insulin. This lack is mitigated by the external introduction of additional insulin through injection.

Type 2 diabetes, on the other hand, permits the continued production of insulin. However, the insulin produced is not as effective in transporting glucose in the blood. This is the type of diabetes that people tend to develop as they age, with the effects of the lack of exercise, bad diet, and an inefficient kidneys all compounding over time.

Type 2 diabetes can be kept at bay with some effort in dieting and exercising, as well as a good amount of monitoring under the care of a doctor.

Exercise helps encourage greater sensitivity to insulin, and also reduces the amount of fat that needs to be powered by glucose. Weight training hastens metabolism and reduces fat. Moreover, it also increases the usage of glucose as muscles move during the workout, improving the ability of each tissue in the muscles to store glucose in the long run.

When starting a new exercise routine, talk to a trained professional. This will help ensure that you are properly advised in order to avoid the oft-experienced pain after the first exercise session that causes most individuals to backtrack on their exercise commitments. Gradual progression in terms of exercise difficulty is also important in making sure that the body is given enough time to adapt to hormone and metabolic changes from increased physical activity.

Perform some static and dynamic stretches as warm up for at least 5-10 minutes. These will help prepare the body for high-impact exercise, and also hasten the movement of blood in the muscles. Refrain from exercising in high temperature areas, where you are prone to heat strokes and dehydration.

Humidity must also be considered, as the body is less able to regulate the temperature of the body when the room is too humid. Heat released through sweat is unable to leave the skin as freely.

A good place to start in terms of regimens is walking. When walking, try to look for grassy areas, which have less impact on the knees and ankles than concrete or asphalt. Spend at least an hour walking daily, but even spending half that time walking will already yield positive benefits.

Remain committed to your exercise regimen in order to fully reduce the likelihood of diabetes striking later in your life. The benefits of exercise are plenty, and the added benefit of keeping such a complex disease like diabetes at bay makes it more than worth the time.