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What exercises can I do to lose weight if I’m a diabetic?
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Christopher Warden: With
regard to your diabetes, it’s not so much the exercise selection that’s
important to consider, but your body’s response to the
exercise(s) you choose.
As such, there is no limit to the training
choices you have, provided you’re not limited by medical conditions
resulting from your diabetes.
Train yourself as anybody without diabetes
would – safely with an
exercise regimen that will effectively, efficiently get
you to your desired health and fitness goals.
That being said, here’s a list of some
important points to consider if you’re diabetic and beginning a
fat loss program:
(for even more detailed information, refer to the links at the end of
the question)
• Consult with your physician
and get medical clearance, especially if you have, or suspect you have,
any diabetes-related medical conditions (vascular problems; high blood
pressure; kidney, eye or nerve damage).
• Prevent Hypoglycemia by. .
.
- Consulting with a nutritionist or
qualified health professional to learn the appropriate foods to eat
before, during and after exercise in order to control your blood sugar.
- Eating 1-2 hours before exercise. If
necessary, have a snack before, or even during exercise
- Considering the time of day you
exercise. In the morning, your body’s natural hormonal conditions can
help you manage your glucose levels; train at night, and medical
management of your glucose will likely be more necessary.
- Understanding the effects of your chosen
activity. Your body’s processing of blood glucose varies depending on
the type of exercise you perform. Understand this so that you can
manage your blood sugar effectively.
• Be aware of the warning signs of
hypoglycemia – i.e. dizziness, anxiety, shaking, confusion and
uneasiness. KNOW WHEN TO STOP EXERCISE AND SEEK EMERGENCY CARE
•If you wear an insulin pump,
consider the following:
- Keep careful watch over your pump to
make sure it’s not dislodged, causing irritation, or malfunctioning
during (or after) exercise.
- Insulin is temperature sensitive and can
become less effective if exposed to extreme temperatures.
• Avoid ketoacidosis by
refraining from exercise if you are insulin deficient, have high
glucose levels (>250 mg/dl) and have ketones in your blood or urine.
(ACSM and ADA guidelines)
The bottom line here? You have to be
aware of the medical considerations linked to diabetes and exercise,
but that doesn’t mean you have to limit your exercise selection.
I’ve known or worked with diabetics
ranging from exercise novices to competitive athletes, and all
responded well to exercise with minimal complications.
What was the common denominator
amongst them? They understood their disease and they were
meticulous in managing their blood sugar -- regardless of the
activity they were undertaking.
Follow the guidelines listed above,
and the sky’s the limit . . . for the exercises you can select and
for the fat loss results you can achieve.
Reference Links:
General Info on Diabetes and
Exercise:
http://www.simplefitnesssolutions.com/articles/diabetes.htm
Info on Insulin pumps and exercise:
http://www.diabetesselfmanagement.com/article.cfm?aid=1212
 Christopher
“Doctor” Warden, CSCS traded in his lab coat, latex gloves and
microscope in the late 90's as part of a transformation from
pencil-necked geek to, well, freakishly strong not-so-pencil necked
geek.
His ability to understand and teach the technical aspects of
fitness, coupled with his passion and intuitive sense -- hey, are we
sure this guy's not Spiderman? -- have made him one of the most coveted
trainers in NYC.
When he’s not busy studying, writing or
transforming client physiques, Christopher loves traveling, snowboarding
and chillin’ with his family and friends. You can learn more about him
and his training insights by visiting his
fitness and
self-empowerment blog.
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