DIABETES is a metabolic disease in which the body has problems with the utilisation of blood sugar, or glucose, for fuel. The hormone insulin which is released by the pancreas is what allows glucose molecules to permeate through the walls of our cells, where glucose can be used to provide us with energy.

The problem for some people is that their body does not produce any insulin or very little. Then there are others whose bodies do produce enough insulin but the sensitivity of their cells to insulin decreased as they moved further into their adult lives, and therefore glucose is unable to enter the cells. People who fall into the first group are said to have Insulin Dependent Diabetes Mellitus, juvenile-onset diabetes or Type 1 diabetes. Those who fall into the latter group are said to have Non-Insulin Dependent Diabetes, adult-onset diabetes or Type 2 diabetes.

Exercise is important

Now, why is exercise necessary for diabetics and how does it help? Whereas those with Type 1 diabetes must take insulin to control their diabetes, people with Type 2 diabetes may be able to completely manage this disease with just diet and exercise.

It should be noted that exercise has an insulin-like effect on our bodies. When we exercise, it improves our insulin sensitivity and our bodies are better able to utilise glucose because it is easier for the glucose to enter the cells of our bodies. Also, based on studies, it appears that obesity, more particularly abdominal obesity, is the number one risk factor in developing Type 2 diabetes. Exercise, coupled with control of the caloric intake, is one of the best ways to prevent and/or eliminate abdominal obesity, which will greatly improve the ability to manage diabetes.

Cardio

Cardiovascular exercise or aerobic exercise is particularly effective because of the increase in both insulin sensitivity and glucose tolerance, as well as its value in weight management. Cardiovascular exercises include walking, jogging, cycling, swimming, structured aerobics classes like you would find at a gym, as well as use of stair steppers and elliptical machines.

What you need to remember

However, there are some things for diabetics engaging in such exercise routines to bear in mind.

1. Unless otherwise directed by your doctor, it’s a good idea to have a carbohydrate snack before and during prolonged exercise.

2. It is best to keep your exercise at a low to moderate intensity, because pushing your body too hard may cause a sudden drop in glucose levels and a hypoglycemic reaction may occur, which is potentially life-threatening.

3. It is best to keep some form of sugar on hand while exercising to avoid such a hypoglycemic reaction, and be aware of the signs of hypoglycemia. These include nausea, shakiness, and sudden rapid heartbeat, dizziness, seeing spots in front of the eyes, headaches, lightheadedness, extreme fatigue, seizures, and fainting.

Being mindful of the mentioned physical activities, tips and warning signs, you can successfully exercise your way to a better quality of life while coping with diabetes.

Marlon Ebanks is a personal fitness instructor who has been certified by the Aerobics and Fitness Association of America since 2009.