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HEALTHY LIFE: DIABETES
November 11, 2012
Get moving
— Regular exercise can reduce or eliminate need for medication
By LORI HALL
Pamplin Media Group
W
hether you have dia-
betes or are trying
to prevent the dis-
ease, exercise plays
an important role.
Maintaining a healthy weight is
vital for prevent the onset of Type
2 diabetes as well as controlling it.
Also, exercise can help keep those
withType 1 diabetes healthier and
live longer.
According to Katrine Bengaard,
a doctor of osteopathic medicine
with Legacy Medical Group in
West Linn, exercise increases the
body’s tissue sensitivity to insulin.
People with Type 2 diabetes have
plenty of insulin, but their bodies
do not know how to use it. With
frequent exercise, the body
“learns” how to process it.
Peoplewho are overweight have
more fat tissue, which makes it
harder for the body to use the glu-
cose in the system, Bengaard said.
Exercise can also help improve
control of blood sugar levels and
boost overall fitness, reducing the
risk of heart disease and nerve
damage, according to the Mayo
Clinic.
“When you exercise, the goal is
to maintain or reduce weight,”
Bengaard said.
However, diabetics need to pay
special attention when starting a
new physical routine.
For those who want to start a
new exercise program, Bengaard
recommends a getting a complete
physical from your doctor before
starting. If you are older than 50,
she also suggests getting an EKG
or exercise stress test to make
sure the heart is healthy.
To be successful with a new ex-
ercise routine, start slowly with
gentle exercises. Then, as you get
stronger, you can increase the du-
ration as well as the difficulty.
A good goal is to build up to 150
minutes of moderate aerobic exer-
cise a week. Aim to get the heart
rate up with activities such as
walking, cycling or swimming.
Avoid exercises that stress the
joints too hard in the beginning.
As you get stronger, you can work
up to things like running and
jumping rope.
As you exercise, blood sugar lev-
els drop because the muscles are
using them. For those with diabe-
tes, it is important to check your
blood sugar levels both before and
after exercise. If you feel dizzy or
lightheaded during exercise, take
a break and check your levels.
Bengaard also recommends keep-
ing a snack handywhile exercising
in case your levels drop too low.
Unfortunately, a common mis-
take people make is trying to do
too much exercise too soon and
they either end up injured, too
sore or discouraged. Also, for
those with diabetes, starting to ex-
ercise can be a challenge because
the muscles have a hard time us-
ing the overproduction of insulin
in the system, making people have
low energy. Over time, with exer-
cise, the muscles will “learn” to
use the insulin effectively.
“It’s important to keep it up.
Give it a fewmonths. Stickwith it,”
Bengaard said. “Be enthusiastic
and realistic. They are not going to
change overnight, but over time
there will be benefits.”
Studies have shown that hemo-
globin A1c levels can drop up to .7
percent through regular exercise,
Bengaard said, which is a signifi-
cant improvement for those with
diabetes. Also, for type 2 diabetes
sufferers, regular exercise and
weight loss can lead to a reduction
or even the end of medication.
Aweight loss of between 5 and 7
percent improves not only blood
glucose as well as improving cho-
lesterol and blood pressure.
Alongwith good nutrition, regu-
lar exercise needs to become a life-
style for those wishing to prevent
or control diabetes. Thosewho are
highly motivated will see the best
results.
DREAMSTIME PHOTO
Maintaining a healthy weight is vital to prevent the
onset of Type 2 diabetes as well as controlling it.
Exercise can also help keep those with Type 1
diabetes healthier and living longer.
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