World Diabetes Day 2023

Introduction: A diabetes diagnosis can be a life-altering event, and the associated lifestyle changes can feel overwhelming. However, integrating enjoyable and accessible workouts into your routine can make a significant difference in maintaining balanced blood sugar levels and overall well-being. Rather than viewing exercise as a chore, incorporating activities that bring joy, such as dancing and swimming, can transform your diabetes management journey into a positive and engaging experience.

 

Importance of Exercise for Diabetes: Exercise plays a crucial role in managing diabetes by enhancing insulin sensitivity, lowering blood sugar levels, and supporting weight management. Dr. Subramanian Kannan, HOD – Endocrinology and Diabetology at Narayana Health City Bangalore, emphasizes the importance of various activities, including brisk walking, running, strength training, and balance exercises, in managing diabetes. These exercises not only assist in controlling blood glucose but also contribute to overall health, reducing the risk of diabetes-related complications.

Expert Insights: Annie Mattilda R, Sr Nutritionist and Head of R&D at Sugarfit, underscores the paramount role of fitness in diabetes care. She recommends a comprehensive approach to exercise, including at least 150 minutes of moderate-intensity to vigorous-intensity aerobic activity per week, along with resistance training and flexibility exercises. Emphasizing the need for supervised training programs, Mattilda suggests that they are preferred for maximizing health benefits from physical activity.

Seven Easy Exercises for People with Diabetes:

1. Aerobic Exercise: Engaging in activities such as brisk walking, cycling, or swimming for a minimum of 30 minutes can significantly benefit individuals with diabetes. Aerobic exercise improves insulin sensitivity, lowers blood sugar levels, and reduces the risk of diabetes-related complications. It is a versatile option that can be adapted to various fitness levels and preferences.
2. Resistance Training: Allocate at least 15 minutes to resistance training, which includes exercises like weightlifting, resistance band workouts, push-ups, and squats. Resistance training is instrumental in increasing muscle mass, improving insulin sensitivity, and enhancing glucose control. Incorporating these exercises into your routine provides a well-rounded approach to diabetes management.
3. Balance and Flexibility Exercises: Balance exercises, such as single-leg stands and heel-to-toe walks, combined with mind-body practices like yoga, should be included in your routine for at least 15 minutes a day. These exercises are essential for enhancing gait, preventing falls, and promoting overall flexibility. Incorporating flexibility exercises, such as stretching routines, further complements these balance exercises.
4. Nitric Oxide Dump: Nitric oxide, a molecule that relaxes blood vessels, plays a role in improving blood flow and potentially aiding blood sugar control. Four simple exercises – squats, standing calf raises, hip hinges, and high knee marching – are sufficient to boost nitric oxide production. These exercises not only enhance blood flow but also contribute to overall cardiovascular health.
5. Anti-gravity Exercises: Engaging in low-impact activities like swimming and climbing stairs provides a full-body workout while minimizing stress on joints. These anti-gravity exercises are highly beneficial for individuals with diabetes, helping to control blood sugar levels, enhance cardiovascular health, and improve muscle strength.
6. Soleus Push-ups: Soleus push-ups, a variation of traditional push-ups, focus on activating the soleus muscle, a deep calf muscle. Strengthening the soleus can aid in better circulation, which is crucial for individuals with diabetes. This exercise provides an innovative approach to targeting specific muscle groups for enhanced overall health.
7. Post Meal Walks: Taking a short walk after meals can be a powerful tool in diabetes management. Post-meal, blood sugar levels tend to rise, and a brief walk helps the body utilize excess glucose more effectively. This simple practice can contribute to better blood sugar control, reduce post-meal spikes, and improve insulin sensitivity over time.

Benefits for Children with Diabetes: Dr. Abhishek Kulkarni, Consultant – Pediatric Endocrinology at NHSRCC Hospital, Mumbai, highlights the benefits of exercise for children with diabetes. Engaging in activities like brisk walking, running, field sports, dancing, and swimming improves insulin sensitivity, assists in energy expenditure, and supports the maintenance of metabolic balance and musculoskeletal well-being.

Dr. Kulkarni emphasizes the importance of tailored exercise plans for children on insulin therapy, with requisite precautions and modifications for the nature and duration of exercise. A daily hour of moderate-intensity physical activity helps prevent the development of adiposity and maintains metabolic homeostasis in the body.

Conclusion: Incorporating these enjoyable exercises into your routine not only helps manage diabetes but also promotes overall health and well-being. By making fitness a fun and integral part of your lifestyle, you can take positive strides towards diabetes management and prevention. Remember that everyone’s fitness journey is unique, so finding activities that bring joy and align with individual preferences is key to sustaining a long-term commitment to a healthier lifestyle.