When it comes to controlling diabetes, registered dietitian Kelly Gardiner instructs her patients to visualize a three-legged stool.
“One of those legs is your diet, one is your medication and one is exercise, and all of those work together to help save lives,” says Gardiner, who counsels diabetes patients on diet and exercise at Cetero Research in San Antonio.
Yet many people with type 2 diabetes may not realize the power of exercise, which can reduce or eliminate their need for medication, says Amy Trimble, fitness manager at Gold’s Gym San Antonio Crossroads.
Physical activity can lower blood glucose levels, improve insulin sensitivity and promote better circulation and weight loss.
To promote diabetes awareness and the importance of exercise, Gold’s Gym is holding a “Burn-a-thon” on Saturday in honor of American Diabetes Month. The public can work out at any Gold’s Gym location in the U.S. for free and donate money to the American Diabetes Association.
The goal is to set a world record by burning 180 million calories.
In addition, the American Diabetes Association is holding Step Out: Walk to Fight Diabetes events in San Antonio on Saturday, in Austin on Nov. 14 and in Houston and the Woodlands on Nov. 21. Information about these and other diabetes walks around Texas is available at http:// stepout.diabetes.org.
Here are some tips to working out with diabetes:
• If you’re sedentary, check with your doctor before starting an exercise program. People with diabetes may have other health problems, such as cardiovascular disease, high blood pressure, neuropathy (a nerve disorder) or retinopathy (eye disease), which can affect their physical activity.
Not sure how to start?
Consult a fitness professional who has experience with clients with diabetes.
• Monitor blood glucose before and after exercise, Gardiner says. Working out can cause hypoglycemia, or low blood glucose.
If blood glucose is too high, exercise should be avoided. Ask your doctor about blood glucose numbers to watch for.
• Wear appropriate gear. Avoid tight or ill-fitting shoes or socks, Trimble says, since diabetes can damage the nerves in the foot and affect circulation.
Check your feet regularly for blisters and ulcers.
• Start slowly and gradually increase your efforts, if you’re new to exercising. Aim to do some kind of moderate aerobic exercise (such as walking) most days of the week for 30-60 minutes. If 30 minutes seems overwhelming, break up your workout into three 10-minutes sessions.
• Incorporate strength training two or three times a week. It has also been shown to control blood sugar as well as help with losing weight.
• Refuel when necessary. If you’re exercising more than 30 minutes, down some carbohydrates in the form of glucose tablets, 4 ounces of juice or a small piece of fruit, Gardiner says. If you’re exercising more than 60 minutes, you’ll need more. Drink plenty of water — people with diabetes have an increased risk of dehydration, Trimble says.
• Wear a diabetic identification bracelet or another form of ID in case of emergency.
source: mysanantonio
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