What a day we had hanging out with the masses at Melbourne’s Diabetes Expo for 2019, put together by Diabetes Victoria.
Representing Exercise and Sports Science Australia (ESSA) we had a table conveniently opposite the delightful cooking sessions, which was definitely a treat.
The aim was to educate people about the benefits of exercise for those living with diabetes, and how to find an Exercise Physiologist if they wanted to have a more in depth conversation on how best to implement exercise into their day.
We heard many wonderful stories of success from people who had used daily exercise in order to reduce their need for medications, to feel fitter and taking back control of their blood glucose levels. Of course along were the inevitable opinions of ‘I don’t have time for exercise’ or ‘I do enough already’.
You might be asking what does exercise actually do to help me with my diabetes?
- Can reduce blood glucose levels and keep them low for up to 48hrs.
- Increases the body’s sensitivity to insulin, which may reduce the need for some mediations.
- Reduces HbA1c levels (your average blood glucose level).
- Improves mood and wellbeing.
- Can protect you against common co-morbidities that medication can not.
How much exercise do I need?
It is recommended that everyone completes at least 150 minutes of moderate intensity exercise per week. This can be a combination of resistance training like lifting weights or aerobic exercise such as, walking, running, cycling or swimming. Whatever form of exercise you choose needs to be at a moderate intensity, which means you want to be a little out of breath. As an example you could answer a question but not hold an ongoing conversation. To get the most benefit out of your exercise consider splitting it up over most, if not all, days of the week.
What type of exercise is best for me?
The truth of the matter is the best type of exercise is simply one that will get you moving. For some people that might be a daily walk, while others will chose to exercise in different ways throughout the week. Just remember you want to get your heart rate up and move well. For more guidance around how to exercise well and even have an exercise program designed specifically for you – contact Simply Stronger and we’ll get you on track.
When should I exercise?
It is important to understand the way your body responds to exercise. In particular how your blood glucose levels will change with different types of exercise and at different times of day in the same way you will have learnt how different foods affect this. As a general rule exercise will decrease your blood glucose levels, but the amount will vary from person to person. For this reason it is recommended to test your blood glucose levels before, during and after exercise to gauge your bodies response.