Exercise is one of the best ways to treat type 2 diabetes, but even the best exercise programs can leave patients feeling a little drained after a while.
If you’re looking for a fresh or more intense exercise regimen, keep an eye on the latest fitness exercise trends. There are many options to choose from, such as arm bar (dance) classes, high-intensity interval training (HIIT, which stimulates high-intensity exercise with gentler movements), and yoga to improve flexibility.
People with type 2 diabetes need to consider the following factors before trying these exercise programs, even if their bodies feel in excellent shape.
How will the new exercise regimen affect blood glucose?
Exercise usually lowers blood glucose.
Exercise usually lowers blood glucose levels. If you are on insulin or oral hypoglycemic drugs, an increase in the intensity or length of exercise may mean that you have to adjust your diet, your medication, or both. A physician’s advice should be consulted.
Adventure sports such as rock climbing or scuba diving are usually safe if you are in good health other than diabetes. However, it is important to make sure that you are scientifically trained and do not do these sports alone because you may need help if your blood sugar level drops significantly (called “hypoglycemia” by your doctor). Carry fast-growing carbohydrates, including glucose tablets and sugary cakes, with you.
On the other hand, exercising too hard can also cause blood sugar levels to rise, making it harder for muscle cells to use insulin. Exercise can cause small tears in muscle fibers, which are stronger when they heal; if you are not yet accustomed to the extra intensity of HIIT-like exercise, forcing the exercise to continue may cause more damage to muscle cells, making them less able to use insulin properly, which can raise blood sugar levels.
Blood sugar levels may also fluctuate if you are not able to participate in regular exercise sessions. If your muscles are extremely painful and uncomfortable after exercise and you are unable to participate in the next session, you may need to reduce the intensity of your exercise to gradually adapt. When starting a new exercise program, do not reach the target intensity all at once, but increase the intensity slowly. Only if you feel comfortable with yourself will you be more likely to keep the exercise going.
Does this type of exercise hurt the joints?
Long-term diabetes can have a negative effect on the joints. Over time, blood sugar starts to build up in the joints, a process called “glycation. Good blood glucose control helps slow down the glycation process, but the longer you have diabetes, the higher the risk of complications from diabetes.
Glycation can make joints stiff and brittle. HIIT exercises or exercise programs that include a lot of fast movements can be risky for injury, and joint problems can also result from wrong movements or exercise programs that repeat the same movements. Stiff joints can affect your balance and make you prone to falls.
Many people with type 2 diabetes take cholesterol-lowering drugs, also called statins. In a small percentage of patients, they can cause muscle or joint pain, making it difficult to perform high-impact movements accurately or quickly and possibly increasing the risk of muscle or joint injury.
Exercises like yoga, Pilates, and Tai Chi are good options for patients. They help build strength, balance, and flexibility.
Does the complication of diabetes affect exercise?
When combined with certain diabetes complications, exercise may make the condition worse or increase the risk of injury. The size of the risk is related to the exercise regimen.
- Diabetes-related nerve injury. “Peripheral neuropathy” can reduce sensation in the foot and can also affect balance and increase the risk of falls. If you have peripheral neuropathy, try not to run or jump. Choose sports that do not affect the joints, such as swimming. If you move too fast, another type of nerve damage (vegetative neuropathy) may trigger fainting.
- Eye problems. Diabetes can cause new blood vessels to grow in the eye – what doctors call “proliferative retinopathy. The retina is extremely fragile and prone to bleeding. These fragile blood vessels can bleed when jumping, lifting heavy objects, performing jerky movements, or lowering the head into certain yoga poses. Advice should be sought from your doctor at the time of your eye exam.
If you simply want to switch from one moderate-intensity exercise to another similar exercise, you may not need to discuss it with your doctor. However, if you want to increase the intensity of the exercise from moderate to vigorous, you should consult your doctor first. Because there are usually no obvious symptoms of early foot sensory loss and diabetes-related eye disease, professional judgment and advice is needed.