Diabetes and Exercise - Everything You Need To Know

Did you know?

• 8 million Australians have diabetes (approx. 30% are undiagnosed)

• 280 Australians develop diabetes every day (1 person every 5 minutes)

• It is the fastest growing chronic condition in Australia

What is Diabetes?

Diabetes is a chronic condition that affects millions of people worldwide. In Australia, 8 million people have diabetes, and it is the fastest-growing chronic disease in the country. Recent research has established a clear and positive connection between diabetes and exercise, yet surprisingly, only a mere 39% of adults with diabetes engage in regular exercise.

In this blog we will explore how exercising with diabetes can enhance your quality of life and empower you to thrive. 

Now coming to the types of diabetes,

Type 1 (T1DM)

Type 1 diabetes is a condition where the body’s immune system destroys the cells in the pancreas that produce insulin. Insulin is necessary for the body’s uptake of glucose and its transformation into energy. Without insulin, glucose accumulates in the bloodstream and can damage the body’s organs. 

The onset of T1DM typically occurs in individuals under 30 but can occur at any age. About 10-15% of individuals with diabetes account for Type 1. Management requires daily injections of insulin to control blood glucose levels.

Type 2 (T2DM)

Type 2 diabetes, on the other hand, occurs when the body’s cells do not respond effectively to insulin, causing a build-up of glucose in the blood due to insulin resistance.

The onset commonly effects older adults although prevalence in younger people is increasing. T2DM affects 85-90% of individuals with diabetes. The management of T2DM includes healthy eating and regular physical activity. Some individuals may need this accompanied with medication and insulin injections.

What are the risk factors of type 2 diabetes in Australia?

• Physical inactivity

• High blood pressure

• Increased waist circumference

• Obesity

• Family History of T2DM

• Poor Dietary habits

Although there is a genetic pre-disposition to the occurrence, exercise can assist decreasing risk factors.

Diabetes and Exercise - Understanding the relationship between them

As we learnt, physical inactivity, high blood pressure, increased waist circumference, obesity, and poor dietary habits are all risk factors for type 2 diabetes. While there is a genetic predisposition to the condition, exercising for type 2 diabetes can help decrease the risk factors. Exercise and increasing physical activity levels can reduce the risk of type 2 diabetes by up to 60%. 

How does exercise help people with diabetes?

Exercising with diabetes plays a vital role in regulating blood glucose levels. When muscles respond to insulin, exercise assists in regulating blood glucose levels for up to 24 hours post-exercise. Exercise increases glucose uptake by muscles, and physical activity can decrease the dose of insulin required by improving the body’s response to insulin.

However, when you exercise with diabetes its recommended to:

• Check blood glucose levels prior to exercise

• Avoid injecting insulin into exercising limbs

• Get a complete foot check done prior by a podiatrist

• Wear supportive shoes (ideally recommended by a podiatrist)

• Regulate the temperature of the area you’re exercising in

What are the benefits of exercise for people with diabetes?

There are many benefits to exercising with diabetes. Exercise can help:

• Decrease blood glucose levels and increase sensitivity to insulin

• Decrease waist circumference

• Decrease the risk of cardiovascular disease, blood pressure and cholesterol

• Maintain/increase strength

• Improve bone density

• Optimise heart and lung function

• Improve functional capacity and independence

• Improve mental health and wellbeing

What type of exercise is best for people with diabetes?

The ACSM Guidelines recognise both aerobic and resistance type training or a combination of both are ideal. In the tables below are the recommended with the type being adaptable to what is enjoyed by you.

What to consider before you exercise with diabetes?

Its most important to check your blood sugar levels before and after exercising!

Here is a guide and some tips to exercise safely with diabetes:

Type 1 Diabetes

• Safe to exercise: When blood sugar readings are within 6-15 mmol/l

• Exercise with caution: When blood sugar readings are >15mmol/l with no ketones are you are feeling well

• Delay exercising: When blood sugar readings are >15mmol/l with ketones present

Type 2 Diabetes

• Safe to exercise: When blood sugar readings are within 6-15 mmol/l

• Exercise with caution: When blood sugar readings are >15mmol/l with no ketones are you are feeling well

• Delay exercising: When blood sugar readings are >15mmol/l and you are feeling unwell

For optimum results,

• Begin short and slow, with a gradual increase.

• Drink plenty of fluids before, during and after.

• Avoid Valsalva Manoeuvre (holding your breath) as this can cause large changes in blood pressure.

What are my next steps?

Before starting exercise with diabetes, its advised to seek professional help. Gain advice from your GP to ensure your blood glucose levels are under control, and you are fit to begin exercise. Seek out a Clinical Exercise Physiologist to guide you and get your routine started.

Looking to exercise with diabetes?

Consult with one of our trusted physios today