Busting Exercise Myths

 

When you live with Type 1 or Type 2 diabetes, it can feel like everyone and their dog has exercise advice for you – often conflicting. Fitness consultant Craig Wise busts some of the most common myths you might hear.

Myth

If you do the right exercise you’ll get rid of type 1 Diabetes.

Truth

Type 1 diabetes is an auto-immune condition. There is no exercise that will change the auto-immune functioning of the human body.

 

Myth

People with diabetes can’t exercise or play sport.

Truth

People with both type 1 and type 2 diabetes are participating in every sport or activity you can think of. Exercise can play a vital role in managing both types of diabetes, as it helps increase your sensitivity to insulin. It also reduces the risks of developing some of the chronic complications that can come with each type of diabetes. You can participate in any sporting activity you wish.

 

Myth

Exercise can make it harder to manage your diabetes.

Truth

The increased insulin sensitivity that you get from exercise will, long-term, make management easier.

However, for those on insulin, it can take some work to find the balance between food, exercise and medication. You may find that at first you experience more blood-sugar lows than normal. Over time, you can learn how to adjust food and medication to prevent this.

Build up the amount of exercise you get gradually, and if you’re struggling to manage your blood-sugar levels while exercising, it’s important to talk to a medical professional about it.

Everyone reacts differently to exercise but there are some common trends that most people with type 1 and type 2 diabetes see. Most see a decline in their blood sugar levels during steady-state cardio exercise (a workout that involves a continuous, steady effort). On the other hand, blood sugar may increase during more intense workouts such as high-intensity interval training or lifting heavy weights.

Grab yourself a notebook and pen, and keep track of patterns. It can be annoying and may take some time, but it will be worth it in the long term.

Myth

Aerobic activities like biking, swimming or walking are all you need to do to control diabetes and HbA1c levels.

Truth

The best way to manage your health is with a well-rounded activity plan that includes both aerobic and resistance (weights) activities. According to the HART-D study,* combining both aerobic and resistance training can have a greater impact and be more successful in reducing HbA1c levels.

* The Effects of Aerobic and Resistance Training on Hemoglobin A1c Levels in Patients With Type 2 Diabetes (HART-D) study was presented to the American Medical Association and published in 2010.

 

Myth

You need to join a gym to get a proper workout that will help control your diabetes.

Truth

Advice from a fitness professional at your local gym can make your activity time more effective, but it’s not the be all and end all. Many activities are available without gym memberships.

Some hand weights (even a couple of heavy books) and resistance bands can give you a good workout in your own lounge.

You can do aerobic exercise at the park, beach, or river. A local swimming pool is another great option, especially for anyone with orthopaedic problems, neuropathy or arthritis.

Try to do 30 minutes of aerobic exercise five times a week. If you skip two or more days of exercise, the previously gained benefits can be reduced.

 

Myth

If your blood sugar levels are well controlled and you know your body well, you shouldn’t need to plan too much when you exercise.

Truth

Preparation before exercise is important for everyone, whether they live with diabetes or not:

  • Be sure to eat before exercise, then wait between 30 and 60 minutes after the meal, depending on its size. Alternatively consider a small snack prior to your activity if you don’t have time to eat a full meal.

  • If you inject insulin, be mindful of your injection site. For example, you don’t want to inject into your arm and then go lifting heavy weights; this will increase your risk of low blood sugar.

  • Remember that exercise will affect your blood sugar levels, no matter how well controlled they are, so be prepared for the possible lows.

  • Wear comfortable clothing and well-fitting, closed-toe shoes (with insoles if needed) and socks which are not too worn. You may want to put some powder between your toes to lower the risk of fungal infections from perspiration, as people with diabetes are often more prone to this.

  • If you have a medical bracelet, wear it at all times. (Sometimes people remove them at the gym.)

  • If your activity takes you away from home or your gym, then make sure that you carry your phone with you in case of an emergency, and always make sure you have plenty of fluids to keep you hydrated.

  • If you’re sick, or your body is stressed in some way, then adjust your activity level accordingly.

Consult your doctor or healthcare professional to make sure that your special health needs are looked after when you are exercising.

This article was first published in Diabetes Wellness | Winter 2019

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