The Emphasis on Sports and Physical Activity to Combat Diabetes

Physical activity, along with diet, medication, and education, forms the four pillars of Diabetes Management. Exercise does not only mean strenuous workouts in a gym. A simple walk for 30 minutes a day can also be considered as exercise. If done properly, as advised, exercise will immensely benefit Diabetics. Exercise not only helps to improve Diabetes but also enhances the quality of life. Exercise is an important part of any Diabetes treatment plan.

To avoid potential problems, the patient should check their blood sugar before, during and after exercise. This will show them how their body responds to exercise, which can help them to prevent potentially dangerous blood sugar fluctuations. It is always recommended to speak to your doctor before starting with any exercise or any physical activity routine.

Some researchers have shown that regular physical activity reduces the risk of Coronary Heart Disease in people with Diabetes by 35%-55%. The American Heart Association (AHA) and the American Diabetes Association (ADA) recommend at least 150 minutes of moderate-intensive aerobic activity, or at least 90 minutes of vigorous aerobic exercise per week. Dr. Pradeep Gadge,  leading Diabetologist, Gadge Diabetes Centre, shares his views on the importance of sports and physical activity among Diabetes patients.

Benefits of physical activity in Type 2 Diabetes includes :

Increases energy expenditure and promotes weight loss

Increases insulin sensitivity and may reduce the requirement of insulin or oral hypoglycaemic drugs.

Improves cardiovascular health, blood cholesterol levels, and blood pressure levels.

Improves sleep and quality of life.

Decreases glucose production from the liver

Decreases circulating insulin levels

Improves HbA1C (3 months average sugar).

Enhances feelings of well-being

Reduces risk of depression.

Promotes better weight control

Strengthens muscles and bones

Helps to boost a person's self-esteem and confidence.

ADA recommends that all individuals, including Diabetics should limit the amount of time being spent sedentary/sitting (> 90 min), to break up extended amounts of sitting time.

Recommended amount of Exercise:

Pre-diabetics: At least 60 min of exercise each day

Diabetics: At least 150 min/week of moderate-intensity aerobic exercise, spread over at least 3 days/week with no more than 2 consecutive days. without exercise. Resistance training, if not contraindicated, should be performed at least twice per week.

Earlier, exercise recommendations for people with Diabetes have focused on aerobic exercise. Recent studies show that Resistance Exercise (eg, weight lifting or push-ups) improves insulin sensitivity similar to that of aerobic exercise. Physical activity also helps in reducing the risk of complications of diabetes. For people of all ages, it boosts the immune system and helps to give protection against conditions such as Heart disease, Stroke, Cancer and other major illnesses.

For Appointment: Dr. Pradeep Gadge,  leading Diabetologist, Gadge Diabetes Centre.