Note: Diabetes is a condition to be taken very seriously. Regular exercise is extremely important for most diabetics because it helps to regulate blood sugar , aids in metabolism, and reduces the risk factors for arteriosclerosis (hardening of the arteries), which occurs more often in diabetics. The American Diabetes Association recommends that any diabetic wishing to start an exercise program first consult with a physician.

We have all heard of diabetes, but few of us really understand this condition. Diabetes mellitus is a condition that impairs glucose metabolism. Your body breaks down the food that you eat into various components which are sent to your cells for energy. Glucose (blood sugar) is used as the body's chief energy source. Insulin is a hormone that helps glucose enter the cells. With diabetes, the cells either don't respond normally to insulin or the pancreas does not produce enough insulin, or both. If glucose is not accepted by the cells, it accumulates in the bloodstream.

There are two forms of diabetes. The first, Type I, is known as juvenile onset diabetes. Individuals with Type I diabetes produce little or no insulin, and need insulin injections. With Type I diabetes, glucose is regulated by monitoring blood sugar levels, proper nutrition, exercise and medication.

Over 90% of people with diabetes have Type II, adult onset diabetes. This condition usually comes on after the age of forty, is most common in females, and is linked to obesity and genetics. Type II diabetes is usually the result of cells either not responding to insulin, or the pancreas not producing enough of the hormone. The good news is that Type II diabetes is often reversed with weight loss. Many diabetics who require medication to control their blood sugar levels are able to reduce or discontinue their use with the addition of regular physical activity.

Special exercise precautions apply to those with diabetes. Diabetics are encouraged to either exercise with a partner or wear a diabetic identification tag. Try to exercise daily, preferably at the same time each day. Regardless of which type of diabetes you have, it is best to wait one to two hours after eating before beginning your workout. Check glucose levels before, during and after exercise, and make note of any unusual symptoms that occur. Diabetics may need to eat more than usual after a workout to avoid hypoglycemia (low blood glucose). Symptoms of hypoglycemia include confusion, weakness, unconsciousness, and/or convulsions. A good idea is to carry some form of carbohydrate such as fruit juice or hard candy with you in case of emergency. In the beginning, mild to moderate intensity exercise is best. Aerobic activities such as walking, swimming or cycling several times per week are excellent ways to improve insulin sensitivity. The first 20-30 minutes of exercise use primarily sugars from the blood. The last thirty minutes elevate enzymes in your body that burn fat. Individuals with Type I diabetes should work up to 20-40 minutes of aerobic activity per session, while those with Type II diabetes should aim for 40-60 minutes to enhance weight loss. Strength training also improves glucose uptake. Using moderate weights at a low to moderate intensity improves muscle strength and posture. Aim for 12 to 20 repetitions per set. Diabetics should avoid exercising in extreme heat. Because problems with the feet are not uncommon, watch for skin lesions, blisters, discoloration or swelling.

Bottom line: There is no doubt about it, exercise has many benefits for diabetics. The challenge is to balance diet, medication and exercise. Changes in one of these areas requires an adjustment in the other two elements. For example, increasing physical activity may mean an increase in food intake and/or changes the dosage or timing of medication. Learning more about diabetes will help you to assist someone who may display symptoms and need immediate attention.

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