What is Diabetes?
Diabetes mellitus, or diabetes, is a chronic metabolic condition that is characterised by high levels of glucose in the blood. These high blood glucose levels occur when an individual is unable to produce enough insulin, or when they body is not able to utilise insulin effectively. There are two main types of diabetes which include Type 1 and Type 2. Type 1 diabetes is an autoimmune condition that is largely influenced by genetic and environmental factors. Type 1 diabetes occurs as a result of the immune system attacking insulin-producing cells in the pancreas. Type 1 typically develops in childhood or adolescence and requires lifelong insulin administration. Type 2 diabetes is the most common and often develops in adulthood. This form of diabetes occurs when the body becomes resistant to insulin or when the pancreas fails to produce adequate insulin. It is primarily linked to lifestyle and genetic factors including obesity, family history, age, ethnicity and gestational diabetes.
Benefits of Exercise for Diabetes
There are many benefits for individuals who have diabetes to being physically active. This is includes:
- Improved insulin efficiency to help with blood glucose management
- Reduced insulin resistance
- Aid in weight management
- Lowers blood pressure
- Reduces stress and anxiety
- Improves sleep
Exercise Recommendations for Diabetes
Diabetes Australia has recommended that individuals should aim for 30-minutes of moderate intensity physical activity each day, in line with the Australian Physical Activity Guidelines. The recommended 30-minutes of exercise can be broken down into shorter bouts of 10-15 minutes throughout the day. The goal is for at least 30-minutes of moderate intensity physical activity to be accumulated throughout the day.
In addition, it is recommended that on at least two days of each week resistance-based exercise should additionally be completed. This can include strength-based tasks that should focus on the major muscle groups of the body.
Exercise Safety Considerations
There are many important factors to consider before exercising if you have diabetes. This includes:
- Test to see if ketones are present in your blood or urine.
- Take your BGL’s before your exercise session to ensure they are within a normal range.
- Check your feet for any ulcers and wear enclosed footwear.
- Check your BGL’s every 20-30 minutes if the intensity, modality or duration of exercise is new. In addition, if you start to experience symptoms of hypoglycaemia or hyperglycaemia also check your BGL’s
Stop and rest if you experience any of the following during exercise:
- Chest, abdominal, neck, jaw or arm pain or tightness.
- Heart palpitations, irregular or racing heartbeat.
- Feeling faint, light headed or dizzy.
- Leg cramps or pain.
- Symptoms of hypoglycaemia – stop immediately and begin treatment.
What should my BGLs be when I exercise?
- < 4mmol/L: A BGL less than 4mmol/L is usually referred to as hypoglycaemia. Exercise should be postponed until you have treated your hypoglycaemia.
- 4mmol/L – 5mmol/L: Have a small amount of carbohydrate. I.e. piece of fruit or small glass of milk before you start exercising.
- 5mmol/L – 10mmol/L: This is the ideal BGL range to exercise. Let’s get moving!
- 10mmol/L – 14mmol/L: Caution needs to be taken with BGLs consistently over 10mmol/L, consider gentle exercise and see your GP to discuss ongoing treatment.
- 15mmol/L: If your BGL is more than 15mmol/L postpone strenuous exercise. This is considered ‘hyperglycaemia’ and can cause BGLs to rise further and lead to dehydration. Exercising when BGLs are above 15mmol/L can also lead to the production of ketones for people with type 1 diabetes
Exercise Physiology & Diabetes
Accredited Exercise Physiologists (AEP) play an important role in supporting individuals living with Diabetes. An AEP is able to individually tailor exercise programs to each individuals needs, which will assist with improving insulin sensitivity and blood glucose levels. AEP’s will additionally provide education on safe exercise practices, including blood glucose monitoring. With the guidance of an AEP, exercise can help each individual positively manage their condition.
Written by Uplift Exercise Physiologist, Tom Davies
References
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Diabetes Australia. (n.d.). Exercise and diabetes. Diabetes Australia. Retrieved November 6, 2024, Click here
Exercise is Medicine Australia. (2014). Exercise and type 2 diabetes: A guide for healthcare professionals (Version 2). Exercise is Medicine Australia. Retrieved November 6, 2024 Click here
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American Diabetes Association. (2023). Standards of medical care in diabetes—2023. Diabetes Care, 46(Supplement 1), S1-S164. Click here
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Colberg, S. R., Sigal, R. J., Yardley, J. E., Riddell, M. C., Dunstan, D. W., Dempsey, P. C., … & Tate, D. F. (2016). Physical activity/exercise and diabetes: A position statement of the American Diabetes Association. Diabetes Care, 39(11), 2065-2079. Click here
