Diabetes (diabetes mellitus) is a disorder characterized by a variety of genetic predisposition and interaction between insulin resistance and increased beta-cell function of the pancreas. It is often associated with other health conditions such as high blood pressure, high triglyceride levels and decreased high-density lipoprotein (HDL), and all of these are additional risk factors for arteriosclerosis and cardiovascular diseases.
Body workout is the main therapeutic method in diabetes treatment and complication prevention. Followed by appropriate body workout, adequate nutrition and weight control are effective treatments for patients with diabetes and may stop, but also prevent the disease development in people prone to it.
There is evidence that exercise stimulates muscle glycogen synthesis, increases insulin sensitivity, reduces blood glucose levels and also brings other benefits, such as the stimulation of beta endorphin production.
Better quality of the blood sugar control
During body workout muscles use sugar as an energy source, thereby lower its blood level. Body workout impacts sugar reduction in blood, increasing the insulin sensitivity so the body requires less insulin to transfer glucose into body cells.
Sometimes body workout can have the opposite effect and raise blood sugar levels. Usually this occurs when the blood sugar level is higher than 16,5 millimoles of glucose at the beginning of exercise.
When the blood sugar is very high, exercise stimulates the body to release or produce more glucose. There is not enough insulin available for the transfer of additional sugar into the cells which increases blood sugar levels.
Studies have shown that yoga caused glycemic control improvement because of the increased percentage of receptors that bind insulin in patients with diabetes. Several studies have examined the effect of practicing yoga on glucose regulation.
The beneficial effects of yoga have been noticed in people with diabetes, including a significant decrease in blood glucose levels after fasting and after having a meal, consummation of food, lower cholesterol and fatty acid concentration, and reduced cortisol levels.
Research suggests that performance of asana leads to an increase in sensitivity of pancreatic beta cells to glucose signal, which may explain the mechanism by which asana has beneficial effect on diabetes.
Yoga exercises should be practiced at least 180 minutes a week.
This kind of exercise is sufficient in insulin resistance reduction and blood sugar control improvement. However, during aerobic activity it is necessary to check the blood sugar levels. Remember that this type of exercise is not intense. The best activities of this type are walking, running, cycling, skiing, swimming.
The time you should spend on these activities is at least 180 minutes a week.
Blood sugar levels check
- Check your blood sugar level 30 minutes before every workout and just before the very first exercise in order to check its stability.
- Safe blood sugar level is between 5,5 to 13,7 mmol / L.
- If the level is low, have a bite of something based on carbohydrates to prevent hypoglycemia during the exercise.
- If the blood sugar level is higher than 16,5 do not exercise.
- Check your blood sugar level during exercise. Eat something sweet if it is lowering.
- Check your blood sugar twice after the workout. The harder your exercises are, the longer your blood sugar is used. Hypoglycemia can occur even several hours after exercise.
Short-term changes in lifestyle based on yoga and traditional body workout can, due to the increased binding percentage of insulin receptors, improve glycemic control. It suggests that yoga and traditional body workout create desirable metabolic effects in people with diabetes.
Unlike other chronic diseases, people with diabetes are allowed to practice almost all types of exercise – all you need is to be careful.