In managing diabetes, exercise is an essential component. I reassured my patient, Vignesh, that exercising can help regulate blood sugar levels and improve insulin sensitivity, despite his fears of over-exertion. It’s a common misconception that exercise could be harmful when, in fact, it draws from sugar reserves in muscles and liver, using less from the bloodstream.
A balance in exercise is vital; Vignesh feared that intense workouts might exacerbate his blood sugar fluctuations. However, the key lies in consistency, starting steadily and gradually increasing intensity without comparing to others. Exercise should not feel like a competition but rather a personal journey to better health.
For optimal diabetes management, I introduced Vignesh to the FAR principle: Flexibility, Aerobic, and Resistance training. Flexibility exercises like yoga enhance joint mobility, while aerobic activities—such as walking and swimming—boost heart health and stamina. Resistance training, through weights or bodyweight exercises, is crucial for muscle building and metabolic optimisation.
The appropriate exercise routine involves aiming for 150 minutes of moderate-intensity workouts weekly, equating to about 30 minutes a day, five times a week. However, for effective blood sugar control, at least an hour of daily exercise is recommended. It’s important to remain consistent and integrate varied exercises into the regimen.
While exercise has tremendous benefits, caution is necessary for those on insulin, as activity can lower blood sugar levels too much. It’s essential to discuss the right balance of medication, diet, and exercise with a diabetes educator. Additionally, maintaining a regular sleep schedule and staying hydrated are crucial for overall well-being and energy.
To manage diabetes effectively, exercise is indispensable. The FAR principle—comprising Flexibility, Aerobic, and Resistance exercises—facilitates a comprehensive approach to physical activity. Aiming for at least 60 minutes daily can enhance blood sugar control. Cautious integration of exercise with medication, especially insulin, is essential to avoid complications.
In summary, exercise plays a pivotal role in diabetes management, effectively regulating blood sugar and improving insulin sensitivity. The FAR approach—Flexibility, Aerobic, and Resistance training—provides a balanced method to engage in physical activity. Individuals, especially those using insulin, should exercise cautiously and consult healthcare providers for tailored advice. Most importantly, consistency and moderation are key to sustaining a healthy lifestyle in the journey against diabetes.
Original Source: indianexpress.com
