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Diabetes Fitness: Main Types of Exercise
Editor’s note: This is the first in a series of columns on diabetes fitness by Chad Boykin. Chad is a certified fitness trainer, kickboxing coach, and author of “Muay Thai Kickboxing: The Ultimate Guide to Training, Conditioning, and Fighting.” He was diagnosed with Type 1 diabetes at the age of 15.
One of the best things about regular exercise is that it helps the body use insulin. Many people with diabetes are encouraged by their healthcare teams to begin a fitness program. That automatically makes it something many people don’t want to do. But far from being an unpleasant chore, exercise can become one of the more rewarding and enjoyable things you can do for yourself every day. Exercise is a great way to help lower blood sugars and improve overall health.
The problem is that beginning a program can be overwhelming and confusing if you have never done it. How does exercise affect my diabetes? What kind of exercise is best? How long should I exercise and how hard? “Diabetes Fitness” will attempt to provide some simple guidance in planning an exercise program.
In this first column, we look at the three main types of exercise and see how they can improve our fitness level and quality of life.
(1) Aerobic exercise: “Aerobic” means “with oxygen,” and aerobic exercises include walking, water aerobics, bicycling, swimming, hiking, fitness classes, and use of indoor exercise machines like stair steppers and elliptical machines.
Aerobic exercise is important for building a strong heart, healthy lungs, and improving circulation. Also, aerobic exercise will lower blood pressure, lower blood sugar, and burn up body fat. Sticking to a basic schedule of aerobic exercise can provide relaxing time alone, or it can be a great reason to round up some friends and enjoy some social time.
(2) Resistance exercise (anaerobic): The other major type of exercise is anaerobic, which means “without oxygen.” We can do this type of exercise by performing movements against resistance. Anaerobic exercise can be done using barbells and dumbbells, exercise bands, or your own body.
As we age we lose muscle tissue as well as bone density, which can lead to osteoporosis and the inability to do daily activities. However, resistance training actually makes our bones and muscles stronger. For people with diabetes, resistance training is especially important. Fit muscles burn more calories (sugar and fat) every day, which can mean lower overall blood sugar readings.
(3) Stretching: The third part of fitness involves stretching, which is holding positions that lengthen the muscles. Stretching is most effective and safe after a workout; however, light stretching can be done at any time.
Stretching improves flexibility and circulation, and it is an excellent way to relax. Stretching can also help in recovering from an injury, improve posture, reduce low back pain, and improve balance and coordination.
Done regularly, these three kinds of exercise – aerobic, anaerobic, and stretching – provide excellent improvements in mental and physical health, and even become fun. The benefits of regular exercise include:
- Lower blood pressure
- Lower blood sugar
- Increased muscle strength
- Stronger bones
- Increased endurance
- Increased metabolism (fat and sugar burning)
- Healthier lungs
- Better posture
- Better balance
- Injury prevention
- Less fat
- Stress relief
- Improved sense of self worth
- Lower joint and muscle pain
Looking Ahead
In the second column, we look at planning a balanced fitness program using the three components of fitness.
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