For Diabetes, Exercise Can Be A Magic Bullet
For anyone with diabetes exercise is a must, to whatever extent possible allowing for any physical limitations. Diabetes is a disease of insulin control, and nothing impacts insulin levels as favorably as exercise. There are two types of diabetes. Type I diabetes is also referred to as juvenile onset diabetes. Normally individuals with this form of the disease don't produce enough insulin, which is the hormone that allows your body to utilize the sugar in your bloodstream. Exercise can help with control of this form of diabetes but some level of insulin injections will probably always be necessary.
Type II diabetes, also called adult onset diabetes, is much more responsive to exercise, and many experts claim that with the right combination of exercise and diet, this form of diabetes can be cured. This type of diabetes is definitely caused to a great extent by lifestyle (of course a genetic component can be a contributor) and therefore it stands to reason that improving lifestyle would improve or eliminate the problem. Obesity is the main lifestyle culprit in the onset of type II diabetes. Since diabetics are more prone to other problems such as heart disease, nerve damage, blindness and kidney problems, it makes sense to make these lifestyle changes.
Type II diabetics do produce insulin, but the cells of their body have become 'insulin resistant', meaning that the hormone cannot do its job of carrying sugars into the bloodstream, and the body cannot receive the energy normally provided by this fuel. Exercise has been shown to be able to reduce or eliminate this insulin resistance over time, primarily by reducing overweight, but also through other changes to the body chemistry.
Both aerobic exercise and strength training have been shown to be beneficial in controlling diabetes. Aerobic exercise has been shown to increase insulin sensitivity and also reduce body fat. When fat stores are reduced, less glucose is needed by the body. Strength training will increase muscle mass, and more muscle mass increases the body's metabolic rate, meaning one will burn larger quantities of fat around the clock (not just when exercising). If you've decided to get started exercising, it's important to start out slowly, especially if you've been sedentary for a long time. For aerobic exercise, walking is a fine way to start. However, just strolling along won't do any good, even though you may find it necessary to start there. Build up slowly until you're striding at a brisk pace that will allow you to speak with just a little breathlessness. At that point, you can move on to other cardiovascular exercise such as running or jogging, bicycling (outside or stationary), or swimming, or join a gym and use some of the aerobic exercise machines found there. For strength training, start with bodyweight exercises such as pushups, freehand squats, dips using furniture, and similar movements. If these are too hard, there are ways to make them easier, such as pushups on your knees rather than toes. Do some research on the Internet for applicable bodyweight exercises and easier variations. If you have access to a set of dumbbells and an exercise bench, you can start with that instead of or in addition to the bodyweight movements, but be careful to start light and observe all safety precautions. Get started today on a healthier lifestyle. The whole idea of doing any diabetes exercise may sound challenging now, but once you begin to reap the rewards in feeling better both physically and mentally, you'll wonder why it took you so long to get going.
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