Understanding Diabetes and Exercise Prescription
1) Diabetes is a Circulatory Disease effecting millions. Diabetes also carries many of the same risk factors as heart disease.
2) The body requires insulin from the pancreas and regulates glucose in the blood cells and turns food into energy.
3) Diabetes is caused by the pancreas producing either no insulin or limited amounts to the body.
4) Type I or insulin dependent Diabetes is caused when the pancreas produces no insulin and will require the affected person to take insulin injections. 10% of all Diabetics are type I
5) Type II or non-insulin dependent Diabetes is when the pancreas is producing some insulin but not enough to break food down into energy .Type II is the most common type of Diabetes. 90% of people are type II. These people take oral medication such as Metformin. If their insulin levels are very low they may require additional attention from their physician.
6) Other forms of Diabetes are gestational and juvenile Diabetes.
7) Risk factors for Diabetes include blood pressure of 130/85 or higher, a male with a waist size over 40 inches or a female with a waist size over 35 inches, low HDL cholesterol of less than 40 for men and 50 for woman, high triglycerides of over 150 and a fasting glucose of over 100.
8) Risk factors for heart disease are the same but include sedentary life style, family history of heart disease and cigarette smoking.
9) Symptoms of Diabetes include frequent urination, extreme thirst or hunger, unusual weight loss, irritable or depressed mood, fatigue or exhaustion and blurred vision.
10) One test for Diabetes is a fasting glucose test. If tested under 99 not diabetic, if between 100 and 125 is Pre-Diabetes if 126 or over may classified as Diabetes. Your physician will make the decision.
11) High blood sugars for long periods of time can result in Retinopathy and loss of vision or Neuropathy which is a loss of sensation or feeling in the feet.
12) The best treatment for Diabetes are diet, exercise and weight management. Naturally following your physicians treatment plan is paramount.
13) Walking or aerobic activity help blood circulation and burning calories helping to manage weight, blood pressure and blood sugar.
14) Proper diet includes portion control with low fat and high fibre foods. Grains with many fruits and vegetables.
Exercise Prescription
1) Warm up- Helps to warm muscles and increase heart rate and blood pressure gradually and will reduce injury and muscle pulls.
2) Aerobic exercise. Delivers blood and oxygen to the muscles and heart. Examples of aerobic activity would include walking, cycling and swimming. Very important for people with Diabetes to lower risk factors for heart disease.
3) Strength Training- Helps to maintain or increase lean body weight . Examples are free weights rubber tubing, weight machines and thera bands.
4) Flexibility- Stretching muscles and increasing range of motion. Static stretching and yoga are examples of flexibility. These exercises are enhanced when the muscles are warm.
5) Cool down- Done at end of exercise can also include slow walking, balance and stretching exercises. Will assist with getting heart rate and blood pressure down slowly and reduce muscle soreness or fatigue.
6) Body Composition – Entails numerous indicators to reduce risk of Diabetes and Heart Disease. Includes Body Mass Index, Body Fat Percentage, Circumference Measurements and Waist Hip Ratio.
Please consult with your physician before starting an exercise program.
