Exercise is a low-cost and side-effect-free ‘Superhero’ to those that may have diabetes. Exercising regularly can help improve a range of metabolic hormones and the body can become more efficient at transporting glucose. This is because increased exercise increases the body’s muscles which in turn improves metabolic systems.
When we look at the problem areas of where fat is stored it is often around the tummy area. Exercise reduces fat stores and mobilises it around the body. It is thought that this mobilisation improves blood glucose control. The improvement of less glucose in the blood, as it is now in the muscles, then improves the flow and reduces blood vessel complications often associated with diabetes.
People that exercise regularly have, in general, lower heart rates, lower blood pressure and improved circulation. Along with these benefits comes lower cholesterol and lower body fat making for a much healthier lifestyle. They sleep better, are less anxious, have a higher metabolic rate and all of these things are equally important to those with diabetes.
There is a huge mental health benefit to exercise. When we exercise 4 happy hormones are released, serotonin, dopamine, endorphins and oxytocin. These all give you that feeling of well-being and happiness. There is also the benefit of goal setting and achieving those goals. It may be to lose weight, to run a certain distance or lift a particular weight. Achieving a goal adds to our sense of well-being and satisfaction giving us purpose and enjoyment.
So what exercise is recommended for people with diabetes?
There are 4 different types of exercise, aerobic, resistance, flexibility and neuromuscular.
Aerobic exercise – Working large muscle groups rhythmically or dynamically – this includes, running, fast walking, cycling or swimming. Aerobic exercise improves blood glucose control and insulin sensitivity. It increases aerobic capacity and reduces the chances of cardiovascular disease. Blood pressure decreases and fat is reduced with enhanced functionality for day-to-day living. It is recommended that you do some form of aerobic exercise 4-7 sessions a week for 20-60 minutes.
Resistance – Working large muscle groups using additional load or weight – this includes fixed weight machines, free weights or bodyweight exercises. Resistance work maintains or enhances strength, endurance and body composition. Other benefits include increased bone density and improved connective tissues. With this type of exercise, care should be taken to ensure enough calories have been consumed. The recommended amount of exercise will depend on your experience however a beginner should include 1-3 sessions a week with 2 sets of each exercise and 18 repetitions per set. Each session should be between 20 and 60 minutes.
Flexibility – All muscle groups use some form of stretching, tai chi, Pilates or yoga. Flexibility assists movement and reduces injury. Some classes focus on breathing, helping to reduce stress and anxiety. 2-3 sessions should be undertaken with some exercises and stretches being held for 10-20 seconds.
Neuromuscular – This group includes walking, balancing and breathing. This should be done daily including some balancing on 1 leg and posture checks.
Exercising should be fun; it should be something you want to do in whatever form that is. If you prefer to exercise with others for encouragement and to socialise, there are a host of classes to choose from such as dance, stretch, strength, aerobic or circuits classes. There are also a huge number of groups you could join locally ranging from walking groups, running clubs, sailing, dancing, football teams, netball etc. Then there are plenty of gyms to try from independents such as Functional Fitness which specialises in suspension training and 1-2-1 personal training, to local leisure centres.
Here at Walnut Grove Clinic, we offer a variety of classes at our sister site, Walnut Grove Studio on Paper Mill Gardens. These include Pilates – which includes mat work, seated and Physio led classes, Zumba Gold which is a dance-based exercise class suitable for people of ALL ages and abilities, Healthy Hearts classes and Structured Movement Therapy which is aimed at helping people coming back from injury, poor health and improving their balance. We also have a Brazilian Jujitsu instructor hosting classes at the studio!! Also, look out for more classes coming in the Autumn which will include Parkinson’s PD Warrior exercise and a Seniors Strong class – WATCH THIS SPACE!
My advice is to try as many activities as you can and choose what you like/love. It is important to enjoy your exercise, this will ensure longevity and a journey to a healthier you.
To find out more about any of our classes call 01275818303 or visit www.walnutgroveclinic.com
