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DIABETES mellitus occurs as a result of defective insulin secretion and insulin resistance in the cells. This defect leads to poor glucose uptake by the cells leading to high glucose levels in the blood.
Many diabetics tend to be overweight or obese, with the condition further compounded by the increase in body weight. The good news is, diabetes and obesity can be treated and controlled. Studies have shown that besides medical treatment, exercise has a significant impact on the management of diabetes.
Benefits of regular exercise
A comprehensive treatment plan for diabetics includes regular exercise. It is an activity that you can customize by yourself to help manage your condition.
Benefits of exercise:
- Improves the body’s ability to use the glucose in the blood
- Increases the number of insulin receptors and decreases the resistance to insulin
- Decreases or do away with the need for medication through exercise and diet control
- Decreases the risk of accelerated artherosclerosis that can lead to heart disease, high blood pressure and stroke
- Builds self-confidence and fitness levels that will lead to a better quality of life
Your checklist
Before you start to work out, consult your doctor first especially if you have been sedentary for a long time. If you are exercising on your own, remember to
- Use proper footwear
- Check your feet daily and each time after exercise
- Drink enough water before, during and after exercise
- Monitor your blood glucose level before and immediately after exercise
| < 5.5 |
Have a pre-exercise snack |
| 5.5 – 13.5 |
Proceed to exercise |
| > 13.5 |
Delay exercise until good metabolic control is re-established |
Suggestions for pre-exercise snack:
- 15g of carbohydrate if your next meal is not within the next 30 minutes to 1 hour. Examples: a small serving of fresh fruit or two small cookies.
- 15g of carbohydrate and 7g of protein if your next meal is more than 1 hour later
The recommended exercise programme:
| Frequency |
At least 3 times a week |
| Intensity |
Maintain your pulse rate within the target zone based on your age category |
| |
Age (years) |
Recommended pulse rate * (beats per minute) |
| |
20 – 29 |
140 – 180 |
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30 – 39 |
140 – 170 |
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40 – 49 |
130 – 150 |
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50 – 59 |
120 – 150 |
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60 – 70 |
110 – 130 |
| Duration |
At least 20 minutes of total aerobic exercise |
| Mode |
Large muscle group activities such as: |
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1: Cycling |
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2: walking |
* How to check your pulse rate
- Stop your exercise
- Place your finger on your neck to feel the carotid pulse
- Take your pulse by counting the number of beats for 15 seconds and multiply by 4
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