Life with Diabetes: Let’s Get Moving!
What is diabetes?
In order to function and move our bodies, it needs its own supply of energy. The body breaks down carbohydrates into glucose, which then travels in the bloodstream. Insulin is the hormone which enables glucose to enter our cells producing the energy that we need.
For people with diabetes, not enough insulin is made by the body and glucose continues to swim around in the blood stream and for long periods of time this can be dangerous, causing damage to the kidneys, heart, eyes, hands and feet.
There are two types of diabetes mellitus – type 1 and type 2. Type 1 is an autoimmune condition where the pancreas does not produce enough insulin and the individual must supply insulin to the body through injections. Type 2 is considered a lifestyle disease where the body does not respond to insulin and can become resistant to this.
What can put you at risk of developing type 2 diabetes?
Being overweight or obese
Carrying excess weight around the waist
BMI (Body Mass Index) > 25
Dietary intake of increased amounts of processed foods, high fats, high sugar, high sodium and high GI foods
How can exercise improve diabetes?
In the case where there is excess glucose in the bloodstream, exercise and physical activity will engage our muscles to use up this glucose as energy and therefore lowering our blood glucose levels. The effort of physical activity can have an immediate effect on our blood glucose levels but also importantly, completing an exercise program consistently can reduce our resting blood glucose levels and stabilise over time.
The current physical activity guidelines recommend adults complete a minimum of 150 minutes of moderate intensity physical activity or 75 minutes of vigorous intensity physical activity per week.
What does an exercise session for diabetes look like?
The best types of exercise for managing diabetes are a combination of cardiorespiratory exercises and strength training. Together, both have shown to be effective in increasing our muscle mass and assisting in weight loss – critical for managing blood glucose levels as well as improving our heart health and lung capacity. You can expect an exercise session to begin and end with a low intensity cardio warm up such as a stationary bike, treadmill or rowing machine and the body of the session to include 6-8 strength-based exercises. Each program is tailored to the individual and will address any other co-morbidities or musculoskeletal conditions.
How can I get started?
Talk to your GP about commencing an exercise program and they can set you up with referral to an exercise physiologist!
Here at Total Physiocare and Total Care, we offer multiple options to get your journey kick started. With our Power-Up Diabetes Class available at our Heidelberg, Reservoir and Brunswick locations, you can participate in a group exercise session in a supportive environment with other Diabetic Warriors. All programs are tailored to each individual. Not into group sessions? Take a spin at some 1:1 sessions with one of our exercise physiologists instead!
Our priority is to achieve YOUR goals!