EXERCISE FOR DIABETES - Fighting Fit Physiotherapy Nerang Gold Coast

Why it is important and what type of exercise is best for Diabetics

Check out this infographic below from the World Health Organisation on the incidence of diabetes in the world…

First, thought is wow!

But how about in Australia?

Read on to find out.

The incidence of diabetes within Australia’s Society is on the rise and will continue to rise until Australian’s start to prioritise health above other areas of their life.

For those that aren’t aware, type 2 diabetes is often regarded as a lifestyle condition, which develops overtime and is a direct result of negative health choices such as poor diet, low-levels of physical activity as well as high levels of smoking and drinking.

To help counteract this ever-increasing problem, today’s blog will raise awareness around the major benefits exercise can have on the prevention of type 2 diabetes.

The blog will also be extremely useful for those who already suffer either type 1, type 2 or gestational diabetes to better manage their condition and lead a healthier happier life.

Why is exercise important for diabetes?

Exercise can benefit all walks of life and should be considered a staple within everyone’s weekly routines.

However, it becomes even more important for people with diabetes mellitus, as exercise can play a vital role in the management of this chronic disease.

Due to the complex nature of diabetes, irreversible damage to the cells in the pancreas leads to a decreased production of insulin.

Although exercise cannot reverse the damage it helps regulate blood glucose levels during and after exercise.

Exercise increases glucose uptake by the muscles in ways that do not depend on insulin.

In addition, exercise can lower the dose of insulin required by improving the body’s response to insulin.

It is important for a diabetic to exercise correctly as those with this condition may have an increased risk of complications.

What Exercise is Best for a Diabetic?

As exercise can come in many different types, intensities, durations and more.

Today we will discuss the two best types of exercise that are most beneficial in the management of diabetes.

The first type is Aerobic Exercise, this form of exercise helps the body not only in the management of diabetes, but is also really great for improving general areas of our health.

It is really great for maintaining our heart and bone health, as well as reducing stress and improving circulation.

In terms of it’s effects in the management of diabetes, it can directly lower blood glucose levels.

As well as blood pressure and improving our cholesterol levels, two other closely related lifestyle issues.

It is common knowledge that Individuals should aim for upwards of 30 minutes of moderate-to-vigorous intensity aerobic exercise at least 5 days a week or a total of 150 minutes per week.

Unfortunately, it’s is heard, but rarely achieved!

In fact, it is just NOT ENOUGH!

Why?

We are becoming more and more sendentary in our lives. We need much more then 30 minutes to offset the effects of this!

We Recommend:

Aim for a at least a minimum of 60 minutes or more each day of walking!

Split it into 4×15 minutes, 2×30 minutes who cares how it is done, JUST GET MOVING and do it EVERY SINGLE DAY!

The second important type of exercise is Strength training or Resistance Exercise.

Resistance exercise directly influences the bodies sensitivity to insulin, which in turn will assist in lowering circulating blood glucose levels.

Additional benefits of strength training include, maintaining muscle mass as we age, reducing the risk of other complications such as falls, osteoporosis and bone fractures.

An easy and simple way to look at the impact of strength training for those suffering with diabetes, specifically type 2, is that the more muscle you have, the more calories you burn – even when your body is at rest.

We Recommend:

Individuals should aim to undertake a form of strength training at the very least 3 times per week.

This is in addition to their aerobic activity such as walking.

The most beneficial forms of resistance training is a gym based exercise program. However, resistance training can be achieved at home with an individualised home based exercise program utilising bands, free weight and/or simple resistance machines.

In our experience, we have found patients who have had the best results have been those who have been within a supervised environment, where correct technique can be taught well and monitored, motivation pushed and consistency maintained.

Call to book a diabetes assessment and exercise management plan HERE

Things to remember when exercising with diabetes

To ensure the safety of those who are beginning exercise for the first time, or returning after a layoff, below are some helpful tips that will make your exercise experience one to remember rather than forget.

Ensure blood glucose levels are checked before, during and after exercise, to avoid problems
Avoid injecting insulin into exercising limbs.
To prevent foot ulcers; supportive shoes and well-fitting socks need to be worn and regular foot checks undertaken
Ensure you have a form of glucose (lollies, jelly beans, energy drink) nearby in case of an emergency.

The next step is to get started.. get out there and give it a go, you won’t regret it!

If you are still struggling with ways to develop a exercise routine that you can sustain please don’t hesitate to get in contact with the team at Fighting Fit Physiotherapy.

We have university qualified staff that have all the necessary training to help you better manage your condition and lead a healthier and lasting life

Dean Phelps

Dean is a registered Gold Coast Physiotherapist with undergraduate and postgraduate studies in Human Movement and Exercise Science. His background has developed his vision for Fighting Fit Physiotherapy to focus on optimal health and peak physical performance for every single patient. Utilising his many qualifications, in depth knowledge of the body and passion for exercise he can provide a holistic approach to your treatment and exercise prescription to get the best outcome.

Brenda Samosa

05:52 07 Nov 24

I had a really bad shoulder and had been seeing a different physio for 3 months (from a different place) I got told Tyson was good. After just a few sessions the movement was coming back. I’m 66 and was worried I would have to stop surfing. But with a lot of help from Tyson I’m back in the waves ( thank you so so much)

Cyana Ferguson

08:16 30 Oct 24

Steve Harris

22:33 15 Oct 24

Great team, all friendly, super helpful and first class clinical advice and a big shout out to my Physio Noah with my shoulder issue

Andrea Bell

05:33 19 Sep 24

These guys are the best in the biz 🎉

Ryan Brockett

04:20 18 Sep 24

Shout out to Max from fighting fit physio. He helped me out massively straight after shoulder surgery and back into work and sports in no time. Couldn’t recommend anyone better!

Scotty

08:31 31 Jul 24

Five star service from Max & the team!
Professional & very thorough, you know that patient outcomes are of the highest priority.
I highly recommend this business.

Riley Wilson

08:27 14 Jul 24

Be AWARE they’ll immediately try to commit you to multiple follow up sessions after your initial consultation. This happened to me and then I later found out that as it just so happens, they have a cancellation policy that says you have to pay 100% of the consultation fee for cancelling. They failed to tell me this when they were pushy in committing me to 6 sessions after my consult, so that was a really nice little surprise.

I was already uncomfortable with how pushy they were in having me commit to so many sessions, so when I heard about the policy I just cancelled all together. So, I can’t speak further to the quality of their service throughout therapy phase. FYI this was also a few months ago now, it’s possible (though unlikely) they may have changed the policy. Just ask the question.

Megan Shelley

06:51 03 May 24

Fighting Fit Physiotherapy is hands down the best physio I've encountered. Having tried multiple physios for various injuries, I always find myself coming back to them. Their expertise consistently exceeds expectations, helping me get back to my sport faster than I thought possible. Their personalized approach and attention to detail make all the difference. I could not recommend a better or more exceptional physio team!

Gina Matthews

08:41 24 Mar 23

Can't recommend this place high enough. I was in so much pain with my knee an had been for months through advise an exercises I'm now looking forward to returning to gym an back riding my horses in endurance thank you so much

Courtney Halse

01:36 29 Nov 22

Kyle was knowledgeable, personable and professional. He saw me through my second pregnancy and continued to work with me until 6 months post partum on issues with my back. Would recommend anyone to go and see him.

Also shout out to Georgia on the front desk. She makes you feel welcome and brings a sense of warmth to the place!

Alli Davenport

08:07 04 Nov 22

After hip replacement surgery in February I wanted toget back into weight training legs, I started with Mitch 18 weeks ago and after a lot of hard work and sweat I am able to safely train again, I cannot thank Mitch enough for his support,encouragement and knowledge. The staff are friendly and helpful and I always looked forward to my session's

Robert Parkinson

10:50 15 Aug 22

This is the second time I have been treated by the team at FFP.
As a health professional myself I have been impressed with the level of care I have received from all members of the team.
The personalised treatment and rehabilitation programs have produced excellent results and I have completed both programs pain free and feeling stronger than before my injuries.
During the program there was constant communication and follow up and they were very accommodating with my work schedule.
All in all it was a very holistic experience and I would highly recommend the service.

Kiri Canavan

07:30 08 Jun 22

Tyson was amazing! We came up with an 8 week plan at my first consultation with weekly check ins and updates to exercises. 8 weeks later, I am pain free and able to train harder than ever. Highly recommend and the staff are all fantastic and super accomodating!

Why it is important and what type of exercise is best for Diabetics

Why is exercise important for diabetes?

What Exercise is Best for a Diabetic?

Things to remember when exercising with diabetes

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