Exercise for your Diabetes!

What is diabetes?

Type 2 diabetes is the most common form of diabetes. It is also called late onset diabetes. People with Type 2 diabetes are more than twice as likely to suffer from heart disease than those without it.

Diabetes is a chronic disease characterised by high blood glucose levels resulting from the body not producing insulin or not using it properly. Genetic predisposition and lifestyle factors contribute to the development of Type 2 diabetes. If blood sugar is not controlled, complications develop over time.

Why should I be concerned about my blood sugar?

Complications of poor blood sugar control include blindness, kidney disease, nerve disease heart disease and stroke.  Many people don’t realise how harmful diabetes can be.  The extra blood glucose (sugar) floating around our bodies can be likened to shards of glass.  It causes cuts in the vessel walls.  When our bodies use platelets to clot the bleeding, it can block the vessel.

· A blocked vessel (coronary artery) in the heart leads to a heart attack.

· A blocked vessel in the eye can lead to glaucoma and even blindness (See photo below—Normal vision on left, affected vision on right).

How can exercise help?

it is now well established that participation in regular physical activity improves blood glucose control and can prevent or delay type II diabetes.  If you look at the diagram on the reverse, it shows how exercise opens up the gate to the cell, allowing the glucose to enter.  This reduces the amount of glucose in the blood, and mitigates the risk of vessel damage.

How much should I expect my blood glucose level to reduce by?

The below diagram shows the direct effect exercise has on blood glucose.  The top line, indicated with diamonds, represent a type II diabetic. The bottom line indicated with the square, represents a non diabetic.

As you can see, during exercise the blood glucose reduces to a similar level to the non diabetic.  The blood glucose levels stay depressed for approximately 24 hours.

As Shown Below , blood sugar (glucose) reduces during exercise

What type of exercise?

A mixture between aerobic exercise (running, walking, riding, swimming) and resistance exercise (weight training can involve attending a fitness centre, participating in a home program, outdoor fitness training) is optimal.

How Exercise Reduces Blood Glucose

How much exercise do I need to do to lower my blood Sugar?

Aerobic exercise should be performed at least 3 days per week with no more than two consecutive days between bouts of activity.  Whereas resistance exercise can be beneficial with 2-3 days per week.  Aim to accumulate a minimum of 150 minutes of moderate intensity exercise per week. 

Does the intensity matter?

Yes! Although a moderate intensity (brisk walk) of exercise has shown to improve blood glucose, a more vigorous intensity for the longest duration possible will lead to the greatest results.

For More Information

Wesley Corporate Health

Level 2 / 46 Edward Street

Brisbane  Qld  4000

Phone:  07 3234 2600

Email: info@weshealth.com.au

Contact Diabetes Australia 1300 136 588
Website: www.diabetesaustralia.com.au

Disclaimer

This Fact Sheet is provided for your information only and does not replace qualified medical advice. The information provided may not apply to every person or all situations. A medical practitioner should be consulted for all treatment and medication.