Max out the benefits of exercise, while minimizing risks, with these diabetes-friendly workout options
The right exercise program can help you live your best life with diabetes. It can regulate blood sugar levels, improve insulin sensitivity, and even reduce the risk of long-term diabetes complications such as cardiovascular disease.
But when you have diabetes, what’s the right exercise program? Generally, it’s a low-impact one, says James Borchers, MD, associate professor of clinical family medicine and director of sports medicine at The Ohio State University Wexner Medical Centre in Columbus. “It’s important for people with diabetes to get the benefits of exercise and yet prevent any injury and trauma that can occur with high-impact exercises like running and jumping.”
After all, peripheral neuropathy — nerve damage in the extremities that can increase the risk of injuries and infections to the feet — develops within just 10 years in at least half of the people diagnosed with type 2 diabetes, according to one January 2017 review in Diabetes Care. The same review also points out that peripheral neuropathy is in 10 to 15 percent of people newly diagnosed with type 2 diabetes, making prevention strategies all the more important.
But when you have diabetes, what’s the right exercise program? Generally, it’s a low-impact one, says James Borchers, MD, associate professor of clinical family medicine and director of sports medicine at The Ohio State University Wexner Medical Centre in Columbus. “It’s important for people with diabetes to get the benefits of exercise and yet prevent any injury and trauma that can occur with high-impact exercises like running and jumping.”
After all, peripheral neuropathy — nerve damage in the extremities that can increase the risk of injuries and infections to the feet — develops within just 10 years in at least half of the people diagnosed with type 2 diabetes, according to one January 2017 review in Diabetes Care. The same review also points out that peripheral neuropathy is in 10 to 15 percent of people newly diagnosed with type 2 diabetes, making prevention strategies all the more important.
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Meanwhile, older adults with diabetes have plenty of extra considerations: cranky knees, sensitive hips, osteoporosis, and arthritis just to name a few. “We really want to be careful that high-impact activities are not encouraging damage to already compromised tissues and structures,” says Margaret Eckert-Norton, PhD, CDE, a registered nurse and an associate professor of nursing at St. Joseph’s College in New York City.
Problem is, if you’re one of those many people who equate exercise with running, crafting a diabetes-friendly workout routine can feel, well, challenging. Here are seven exercise ideas that minimize impact while maximizing your health.
Increase your step count gradually from week to week by parking farther away from the supermarket door, getting in some walking treadmill workouts, pacing when you're on the phone, and taking short post-meal walks. A December 2016 study published in Diabetologia shows that in people with type 2 diabetes, a 10-minute walk after eating may regulate blood sugar levels better than exercising at other times of the day.
Before popping in a DVD and getting bendy in your living room, take an in-person introductory class for beginners. Talk to the instructor about your diabetes and any other health or joint concerns to get personalized advice and learn the proper flow for your body.
Start with workouts on a recumbent bike, then move to upright ones and, as you and your doctor feel comfortable, try experimenting with indoor cycling classes. These classes intersperse periods of intense aerobic effort with rest to help you get more benefits in less time. However, it’s important to talk to your doctor before trying out any indoor cycling class to make sure that your heart is healthy enough for high-intensity exercise.
Many gyms and community centres have indoor swimming pools for year-round water workouts, so check out what options are available near you. If you’re new to swimming, try taking a class to learn the basics so that you can enter the water safely and with confidence.
When beginning a strength routine, it’s important to take the time to master proper form, Borchers says. If you don’t know technique (and even if you think you do!), consider scheduling a few sessions with a certified trainer near you who has experience working with people with diabetes.
To strengthen the legs from the seated position, try heel and toe taps, seated marches, and banded hip abductions.
https://www.everydayhealth.com/type-2-diabetes/great-low-impact-exercises-diabetes/
1. Walking Is a Gentle Exercise Great for People With Diabetes
Despite looking pretty similar to running, walking actually involves a lot less impact, according to an April 2016 study in The Journal of Strength & Conditioning Research. That’s because when walking, one foot is always on the ground — as opposed to running and jogging, which involve “flight time” when both feet are off the ground, Borchers says. And, chances are, you are doing some walking already.Increase your step count gradually from week to week by parking farther away from the supermarket door, getting in some walking treadmill workouts, pacing when you're on the phone, and taking short post-meal walks. A December 2016 study published in Diabetologia shows that in people with type 2 diabetes, a 10-minute walk after eating may regulate blood sugar levels better than exercising at other times of the day.
2. Yoga and Tai Chi Can Help Increase Your Flexibility
These gentle, meditative practices use your body weight to strengthen a wide range of muscles while improving flexibility, mobility, and — important for older adults and those with neuropathy — balance and stability, Eckert-Norton says.Before popping in a DVD and getting bendy in your living room, take an in-person introductory class for beginners. Talk to the instructor about your diabetes and any other health or joint concerns to get personalized advice and learn the proper flow for your body.
3. Indoor Cycling Is a Good Exercise for Anyone Prone to Falls
Especially great for people who are unstable on their feet, pedalling away on a stationary bicycle can increase strength and lean muscle mass throughout the lower body and improve cardiovascular health without risking falls, Borchers says.Start with workouts on a recumbent bike, then move to upright ones and, as you and your doctor feel comfortable, try experimenting with indoor cycling classes. These classes intersperse periods of intense aerobic effort with rest to help you get more benefits in less time. However, it’s important to talk to your doctor before trying out any indoor cycling class to make sure that your heart is healthy enough for high-intensity exercise.
4. Pool Workouts Are Joint-Friendly Due to Their Lack of Impact
The ultimate “gentle” exercise, in-the-water workouts such as swimming and water aerobics are not only zero impact, they are non-weight-bearing, removing the effects of gravity on your joints, Borchers says. In a March 2016 study in The Journal of Rheumatology, researchers studied middle-aged and older adults with osteoarthritis, and found that pool workouts significantly reduced their joint pain and stiffness while boosting their muscle strength and functionality.Many gyms and community centres have indoor swimming pools for year-round water workouts, so check out what options are available near you. If you’re new to swimming, try taking a class to learn the basics so that you can enter the water safely and with confidence.
5. Elliptical, Stair-Climber, and Rower Training Are Low-Impact Cardio Options
The American Diabetes Association recommends performing at least 30 minutes of low- to moderate-intensity aerobic exercise five times per week. Ellipticals, stair-climbers, and rowers are all great ways to get that cardio in, and with minimal impact. Ellipticals and stair-climbers are ideal for people who are comfortable having all of their weight over one foot at a time, while rowers train both the lower and upper body at once, Borchers says.6. Weight-Bearing Strength Training Exercises Can Help With Blood Sugar Control
Standing (aka weight-bearing) strength training workouts strengthen your bones to help prevent diabetes-related joint and bone issues while boosting lean muscle mass and strength, according to the National Institutes of Health. “The more lean body mass you have, the more glucose uptake and the better blood sugar control you will have,” Eckert-Norton says. Plus, a March 2017 study in Nutrition & Metabolism shows that strength training directly combats many of the metabolic changes that occur in muscles with type 2 diabetes.When beginning a strength routine, it’s important to take the time to master proper form, Borchers says. If you don’t know technique (and even if you think you do!), consider scheduling a few sessions with a certified trainer near you who has experience working with people with diabetes.
7. Chair Exercises Are a Convenient Way to Help Boost Your Stability
Break a sweat without leaving the couch. For anyone who has mobility and stability issues (or just wants to work out while watching TV), seated strength-training exercises are a great option for strengthening the upper and even lower body. “In most people who have neuropathy problems in the feet, the hands are still quite functional,” Eckert-Norton says. That makes shoulder presses, bicep curls, and other lifting exercises very doable.To strengthen the legs from the seated position, try heel and toe taps, seated marches, and banded hip abductions.
https://www.everydayhealth.com/type-2-diabetes/great-low-impact-exercises-diabetes/
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