Managing Diabetes With Exercise

Managing diabetes effectively relies heavily on physical activity, and in Colorado Springs, the local topography presents additional challenges. We address the most frequent questions about exercise and diabetes management for residents of Colorado Springs and the surrounding areas.

Estimated reading time: 6 minutes

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How Exercise Affects Blood Sugar

Exercise immediately utilizes glucose, often bypassing insulin requirements. This process lowers blood sugar levels during and up to 24 hours after activity.

Best Exercises for Diabetes

A combination of aerobic (e.g., walking, swimming, cycling) and resistance training exercises proves most effective for diabetes treatment. Aerobic activities raise heart rate, while resistance training improves diabetes control and muscle growth.

Resource: idf.org

Exercise to Prevent Diabetic Complications

Physical activity plays a key role in reducing complications like nerve damage, kidney disease, and heart disease by improving blood flow, blood pressure, and lipid profiles. Our therapists at Peake Physical Therapy work to maintain your joint and nerve health.

Local Exercise Programs for Diabetics

Colorado Springs offers numerous facilities, some designed for individuals with diabetes. At Peake Physical Therapy, our performance rehabilitation provides a personalized and supervised approach. Our physical therapists can teach safe exercise techniques.

Outdoor Exercise Options in Colorado Springs

Trails like the Pikes Peak Greenway and easy, gentle paths at Garden of the Gods provide plenty of outdoor exercise opportunities. Starting on flatter terrain is recommended initially.

Exercising in Colorado Springs’ Altitude

Higher exertion in Colorado Springs requires a period of acclimatization and proper hydration, as high altitudes impact glucose use and oxygen consumption. The altitude can deplete energy, potentially causing unexpected glucose drops. Carry quick carbohydrates and monitor glucose more often when engaging in activities at higher altitudes. Prevent hypoglycemia by checking glucose before exercise. If under 100, consume a snack. Aim to exercise around the same time each day, ideally near food and insulin times.

What to Do if Your Glucose Drops

If you experience hypoglycemia symptoms, stop exercising and check your blood sugar. If necessary, consume 15 grams of glucose, wait 15 minutes, and recheck. Do not resume exercise until glucose is within the target range.

Exercises to Avoid for Diabetics

Certain exercises should be avoided for individuals with specific diabetes-related complications. For instance, those with severe peripheral neuropathy should avoid high-impact activities like running on hard surfaces to protect their feet from unnoticed trauma. Individuals with proliferative retinopathy should refrain from heavy lifting and exercises that lower the head below the waist. Consult with an experienced healthcare professional for advice on appropriate activities based on your unique medical history.

When to Test Blood Glucose During Exercise

Test your blood sugar before, during, and after exercise. You can use a glucose meter or a continuous glucose monitoring (CGM) device. Test 30 minutes before exercise, then periodically during and after the workout. Retest a few hours after finishing.

How Long Should a Workout Be?

Current recommendations suggest 150 minutes of moderate to vigorous activity per week, spread over at least 3 days. To maintain high insulin sensitivity, do not go more than two days without exercising. Schedule resistance exercise 2-3 times a week, allowing at least one rest day between sessions.

Best Exercises to Start for Diabetes

Start with low-impact activities like brisk walking, using a stationary bike, or water aerobics. These exercises will increase your heart rate without stressing your joints. Many patients begin with seated resistance band exercises, which help build strength and provide a baseline to progress from.

Strength Training Benefits Diabetics

Strength training builds lean muscle, which consumes glucose more efficiently than fat does. More muscle and less fat mean you’ll need less insulin to maintain healthy blood glucose levels. Additionally, strength training increases bone density and stabilizes joints, preventing injuries and falls associated with weak bones and poor balance. Consistent training leads to greater improvements in both daily and exercise performance.

Is Walking Enough to Manage Diabetes?

Walking can help manage diabetes, but resistance training is essential for a complete exercise and weight management program for those with diabetes.

Lifestyle Tips

Set small, measurable goals and track your progress. Rewards should be tangible, focusing on the increased energy and lower glucose levels you achieve. Find a certified physical therapist to help guide, support, and hold you accountable.

Resource: yalemedicine.org

Exercise on a Low-Sugar Diet

Diet plays a crucial role in exercise planning. Ensure you have the proper fuel before exercise to prevent depletion. Replenish your body after workouts to restore glycogen and repair tissue without spiking blood sugar.

How to Fit Exercise into Your Day

If long exercise sessions are difficult to fit in, break them into shorter sessions. A 10-minute post-meal walk can help control the post-meal sugar spike. Treat exercise as an essential part of your daily routine, like taking medication or attending a meeting.

Resource: health.harvard.edu

Exercise for Older Adults

For older people with diabetes, incorporating balance, flexibility, and strength exercises helps with fall prevention. Activities like Tai Chi, chair yoga, and supervised resistance training are especially beneficial for managing type 2 diabetes. Our programs at Peake Physical Therapy are designed for those with joint replacements or arthritis.

Is Exercise Safe for Kids with Diabetes?

Children with diabetes should engage in moderate-to-vigorous activity for 60 minutes daily, in addition to recreational play. Activities like sports, swimming, and cycling are excellent options. Children should be supervised by a doctor to adjust medications, especially insulin, as their physical activity schedule may vary.

Is Exercise Safe During Pregnancy?

Pregnant people with pre-existing diabetes or gestational diabetes can safely exercise. Low-impact activities like prenatal yoga, walking, and swimming help manage blood sugar levels and ensure appropriate weight gain during pregnancy. Discuss with your gynecologist and physical therapist to determine the best activities for your pregnancy stage.

Diabetes Support and Fitness Groups

Many local support groups in the Pikes Peak area offer a space to share experiences, learn strategies for fitness, and connect with others facing similar health challenges. A strong support system is vital for maintaining motivation and establishing healthy habits.

Fitness Facilities for Diabetics in Colorado Springs

Medical fitness centers and physical therapy clinics are the safest environments for guided exercise. Peake Physical Therapy transitions patients from rehab to more intensive fitness programs, all while ensuring safe, monitored equipment for those needing medical supervision.

Next Steps for Your Exercise Plan

A regular exercise routine is key to diabetes management. Combining aerobic and resistance training with the right guidance can improve your overall health. Contact Peake Physical Therapy to learn how to safely transition into physical activity with expert support.