Whether you suffer from any illness or not, exercising is beneficial for everyone. It helps with weight management, keeping diseases at bay, strengthening the immune system, increasing longevity, and ensuring a good quality of life. About 77 million of India’s population suffer from diabetes. The caseload is such that the country has the second-highest number of diabetics in the world. It’s a debilitating condition characterised by high glucose levels in the bloodstream. Although a blood sugar level-related disease, it harms other aspects of health as well. It can harm your eyes, damage the kidneys and the nervous system. So, can exercise help with this chronic illness? For an answer to this question, Onlymyhealth spoke to Dr. Jay Chordia, Consultant Endocrinology, Paras JK Hospital, Udaipur, Rajasthan.
Benefits Of Exercise In Diabetes
Diabetes is a metabolic disorder characterised by hyperglycemia, said Dr. Chordia. Hyperglycaemia is the state when the blood has excess glucose due to a lack of insulin. It is managed with the help of medication and lifestyle therapy. The latter comprises dietary restrictions and exercise. Physical activity is beneficial in case of diabetes as:
(Photo Credit: Unsplash)
- It is good for metabolism. When you exercise, it triggers the movement of glucose from your bloodstream to the muscles, which are then activated. Working out for about 45 minutes five days a week ensures good metabolic control.
- Exercising keeps your blood sugar level in check and gives muscles a good amount of power.
- According to Harvard Health, when you exercise, it lowers your blood sugar levels and improves insulin sensitivity, thus, helping with managing diabetes.
How Much, Which Exercises A Diabetic Must Do?
There are two kinds of exercises: aerobic and anaerobic.
- Aerobic exercises are those that push your heart and breathing rates up. Some examples include walking, swimming, cycling, etc.
- Anaerobic exercises involve short spurts of energy. In other words, they require maximum effort in a minimum duration of time. Examples include HIIT workout, strength training, yoga, pilates, etc.
Dr. Chordia recommends including walking, strength training, and yoga in your daily workout routine. Research suggests that a combination of resistance training and aerobic exercises helps with diabetes management. Now coming to duration, 40-45 minutes of workout for five days a week is generally recommended. It’s better if you work out about three hours after meals. It’s because your glucose levels are replenished and you have enough energy for exercise. Also, checking your blood glucose levels before exercising can help. If down, eat fruit before working out, says Harvard Health.
Also read: A Step Away From Type-2 Diabetes: Warning Signs Of Prediabetes
Can Exercise Reverse Diabetes?
Exercise surely has a positive impact on overall health. When you exercise, you lose weight. For example, if you come down from 100 kg to 80kg, it improves your metabolism, energy levels, reduces fat and glycaemic value, thus, helping with diabetes. If you are borderline diabetic, then you must make exercise a part of your daily routine. It can help in reversing the condition, said Dr. Chordia, and improving your overall health.
(With inputs from Dr. Jay Chordia, Consultant Endocrinology, Paras JK Hospital, Udaipur, Rajasthan)
Photo Credit: Medanta