Q: I have just been diagnosed with Type II Diabetes. For most of my life I have been inactive. My doctor has told me that I should start brisk walking which I find pretty boring. Are there any other types of exercise I could do that would control my blood sugar and be more fun? Are there any risks to exercise that I should be aware of?
A: Enjoyment is key when it comes to sticking with an exercise program. There are tons of choices. Activities like swimming, cycling, weight training, aquacise, aerobics or dance classes can help keep you moving. Variety is key; mix it up. Remember, active muscles use more sugar than inactive ones. Exercise decreases insulin resistance and helps to metabolize sugar. It also helps circulation, which can be a problem for diabetics. Other benefits include having more stamina, stronger muscles and bones, burning calories and even elevating your mood.
Here are some tips to help you get the best results out of your exercise program.
· Before starting anything new, check with your doctor to see what your normal blood sugar range should be and if there are any types of exercise you should avoid. For instance, weight training may be contraindicated if you have eye problems because it may raise blood pressure and rupture blood vessels in the eye.
· Test your blood sugar before and after exercising. Don't start unless it's in your normal range.
· Activities that take you outside during hot or cold weather can affect blood sugar levels. If you find your levels are too low or too high, stop, and wait until they are in the appropriate range. Some diabetics find that exercise brings their blood sugar level too low (hypoglycemia). Some of the symptoms are sweating, anxiety, or feeling hungry. It's important to always keep fruit juice handy just in case.
· Wear shoes and socks that are supportive and comfortable. Make sure you have enough room to wiggle your toes so as to not to stop circulation.
· Clothes like breathable cottons or micro fibers help wick away the sweat and keep you from overheating. In colder weather, dress in layers that you can peel off or put on as needed.
· Drink water before, during and after exercise. You may not even feel that thirsty but not getting enough fluids can affect your blood sugar level.
· Warm-up and cool-down at least five-ten minutes before and after exercise. Start your warm-up by doing low intensity movement like walking and end with it. Cool-down is a great time to stretch because your muscles are still warm.
Exercise can increase quality of life for most diabetics and in many cases help keep the disease in check.
Q: I started working out with weights. Someone at the gym told me to breath out as I lift the weight. Is this correct and why?
A: The main thing to remember is never hold your breath. Holding your breath engages what is known as the "Valsalva maneuver". This creates internal pressure that constricts blood flow to the heart and brain. It can raise your blood pressure, make you lightheaded and even cause fainting. Breathing normally throughout your workout works fine. But, if you are breathing out on the exertion there is no danger of holding your breath.
