Exercise and Type 2 Diabetes: Benefits, Recommendations, and Safety Considerations

Exercise is one of the most effective tools for managing type 2 diabetes. Not only does it improve blood sugar control, but it also enhances overall health and well-being. However, if you or someone you coach has type 2 diabetes, it’s essential to understand how to exercise safely and effectively. In this post, we’ll explore the benefits of both cardio and strength training, the recommended frequency of each type of exercise, and important considerations for a safe workout routine.

Why Exercise is Crucial for Managing Type 2 Diabetes

Type 2 diabetes is characterized by insulin resistance, where the body either doesn’t produce enough insulin or can’t use it efficiently. This leads to high blood sugar levels, which can cause long-term health issues if left uncontrolled. Exercise helps by improving insulin sensitivity and allowing muscles to better use glucose, which can lead to more stable blood sugar levels.

Cardio and strength training are the two primary types of exercise that offer unique benefits for managing diabetes:

Benefits of Cardio Exercise

Cardiovascular exercise, such as walking, cycling, or swimming, is excellent for:

• Improving Insulin Sensitivity: Regular aerobic exercise helps your body use insulin more effectively, lowering blood sugar levels.

• Lowering Blood Sugar Levels: Cardio uses glucose as a primary energy source, helping to stabilize levels during and after exercise.

• Enhancing Heart Health: With a higher risk of heart disease, those with diabetes benefit greatly from cardio’s positive effects on heart function, blood pressure, and cholesterol.

• Supporting Weight Loss: Cardio burns calories, which helps in managing body weight and reducing fat, especially around the abdomen, which is closely linked to insulin resistance.

Benefits of Strength Training

Strength training, such as weightlifting, bodyweight exercises, or resistance band workouts, offers these benefits:

• Increased Muscle Mass: Muscle tissue is a major site for glucose storage and use, so building muscle can enhance long-term blood sugar control.

• Better Glucose Uptake: Resistance training increases insulin sensitivity, helping glucose enter muscle cells more effectively.

• Sustained Blood Sugar Control: The more muscle you have, the higher your resting metabolic rate, meaning your body uses more glucose even when you’re not exercising.

• Improved Bone and Joint Health: Strength training is vital for bone density, joint function, and long-term mobility, reducing the risk of falls and fractures.

How Often Should You Exercise?

For optimal diabetes management, a combination of both cardio and strength training is recommended:

Cardio (Aerobic Exercise)

• Frequency: 3-5 days per week.

• Duration: Aim for at least 150 minutes of moderate-intensity cardio (like brisk walking) or 75 minutes of vigorous-intensity cardio (like running) per week. This can be broken down into 30 minutes most days of the week.

• Intensity: Moderate to vigorous, depending on your fitness level and goals.

Strength Training (Resistance Exercise)

• Frequency: At least 2-3 non-consecutive days per week.

• Intensity: Perform 2-3 sets of 8-12 repetitions per exercise, targeting all major muscle groups (legs, back, chest, shoulders, arms, and core).

Combining cardio and strength training not only offers the best results for blood sugar control but also improves overall health and reduces the risk of complications associated with type 2 diabetes.

Safety Considerations: What Coaches and Clients Should Be Aware Of

While exercise is highly beneficial, there are some important considerations to keep in mind to ensure safety and effectiveness:

1. Blood Sugar Management:

• Pre-Exercise Check: Before starting exercise, check blood glucose levels. If levels are below 5.5 mmol/L (100 mg/dL), consider having a small snack to avoid hypoglycemia. If levels are above 13.9 mmol/L (250 mg/dL) and ketones are present, exercise should be avoided until levels stabilize.

2. Hypoglycemia (Low Blood Sugar):

• Symptoms of hypoglycemia include shakiness, dizziness, sweating, and confusion. Always have a fast-acting carbohydrate source (like glucose tablets or juice) available in case of low blood sugar.

3. Hyperglycemia (High Blood Sugar):

• Be cautious if blood sugar levels are very high (above 16.7 mmol/L or 300 mg/dL), as exercise could worsen symptoms. Monitor for signs like excessive thirst, fatigue, or blurred vision.

4. Medication Timing:

• Some diabetes medications can increase the risk of hypoglycemia during exercise. It’s important to time exercise sessions to avoid peaks in medication effects.

5. Hydration:

• Proper hydration is crucial, especially since dehydration can lead to elevated blood sugar levels. Drink water before, during, and after exercise.

6. Foot Care:

• Foot health is critical for people with diabetes. Proper footwear, regular foot inspections, and being mindful of any sores or blisters are essential.

7. Cardiovascular Health:

• People with diabetes have a higher risk of heart disease, so it’s important to monitor for any signs of cardiovascular distress, such as chest pain or shortness of breath.

8. Post-Exercise Monitoring:

• Blood sugar can drop hours after exercise, especially with high-intensity workouts. Encourage clients to monitor their levels for several hours post-exercise.

9. Progressive Intensity and Adaptation:

• Start gradually and adjust exercises based on the individual’s fitness level and health status. Modifications may be needed for those with joint issues or other complications.

10. Open Communication:

• Consistent communication between coach and client is key. Checking in about how the client feels during and after exercise ensures a safe and effective workout plan.

Conclusion

Exercise is a powerful tool for managing type 2 diabetes, and the combination of cardio and strength training provides the best results. With proper planning, monitoring, and awareness of the client’s condition, coaches can help individuals with type 2 diabetes enjoy the benefits of exercise while minimizing risks. Whether you’re focusing on improving insulin sensitivity, stabilizing blood sugar, or enhancing overall health, a balanced exercise routine can make a significant difference.

Remember: Always consult with a healthcare provider before starting a new exercise routine, especially if you’re managing a chronic condition like type 2 diabetes.

Understanding High Blood Pressure and the Role of Exercise

What is High Blood Pressure?

High blood pressure, or hypertension, occurs when the force of blood against the artery walls is consistently too high. Blood pressure is measured in millimeters of mercury (mm Hg) and is given as two numbers:

Systolic Pressure: The top number, representing the pressure in the arteries when the heart beats.

Diastolic Pressure: The bottom number, indicating the pressure in the arteries when the heart is at rest between beats.

A normal blood pressure reading is typically around 120/80 mm Hg. Hypertension is diagnosed when blood pressure readings consistently exceed 130/80 mm Hg.

How Exercise Can Help Improve High Blood Pressure

Regular physical activity is one of the most effective lifestyle changes to help control high blood pressure. Here's how exercise benefits individuals with hypertension:

1. Strengthens the Heart: Regular exercise helps the heart become stronger and more efficient at pumping blood, reducing the force on the arteries.

2. Reduces Arterial Stiffness: Physical activity helps maintain or increase the elasticity of blood vessels, improving blood flow.

3. Helps Maintain a Healthy Weight: Exercise contributes to weight loss or maintenance, which can significantly reduce blood pressure.

4. Reduces Stress: Physical activity can lower stress levels, which is beneficial since stress can contribute to higher blood pressure.

5. Improves Blood Sugar Control: Regular exercise helps regulate blood sugar levels, reducing the risk of diabetes, which is a risk factor for hypertension.

Recommended Types of Exercise

For those with high blood pressure, the following types of exercise are generally recommended:

Aerobic Exercises: Such as walking, jogging, cycling, or swimming, performed for at least 150 minutes per week.

Strength Training: In moderation, focusing on major muscle groups at least two days per week.

Flexibility and Balance Exercises: Such as yoga or Pilates, to enhance overall fitness and reduce stress.

Contraindications and Precautions

While exercise is beneficial, there are some important considerations and precautions for working with clients who have high blood pressure:

1. Consultation with Healthcare Provider: Clients should have approval from their healthcare provider before starting a new exercise program.

2. Avoid High-Intensity Exercises: High-intensity or heavy lifting exercises can cause a sudden spike in blood pressure. Clients should start with moderate-intensity activities.

3. Monitor Blood Pressure: Regular monitoring of blood pressure before, during, and after exercise is crucial to ensure safety.

4. Stay Hydrated: Dehydration can increase blood pressure, so clients should drink plenty of water.

5. Gradual Warm-Up and Cool-Down: Proper warm-up and cool-down periods can help prevent sudden changes in blood pressure.

6. Breathing Techniques: Clients should avoid holding their breath during exercises (known as the Valsalva maneuver) as it can cause dangerous increases in blood pressure.

7. Stop if Symptoms Occur: Clients should stop exercising immediately if they experience dizziness, chest pain, or unusual shortness of breath, and seek medical attention.

By understanding these guidelines and working closely with healthcare providers, coaches can help clients with high blood pressure safely improve their health through exercise. To work with a qualified Avos Strength coach, contact us today to see how we can help guide you to a healthier life.

Why Your Mobility and Stretching is Not Working

Unlocking True Mobility: The Power of Relaxation Over Force

In the world of fitness, the pursuit of improved mobility often takes a backseat to the prevailing belief of "harder, faster, stronger." Unfortunately, this mindset can lead individuals to overlook a crucial aspect of mobility training – the difference between forcing the body into a stretch and the transformative power of progressive relaxation. In this blog post, we'll delve into why your mobility training might not be working and explore the misconception that more effort always yields better results.

The Misconception of "More Effort = Better Results":

1. Fight or Flight vs. Rest and Digest:

One of the primary reasons more effort doesn't always translate to better mobility is the impact on the nervous system. More effort tends to activate the sympathetic nervous system, triggering the "fight or flight" response. When our nervous system perceives a threat, it tightens muscles and restricts movement, hindering the very progress we aim to achieve in mobility training.

2. Creating a Safe Environment:

Mobility work involves repositioning drills and stretching exercises to reach new ranges of motion. However, if the body interprets these positions as threatening, progress becomes stunted. For lasting improvement, it's crucial to create an environment where the body feels safe and secure, encouraging the activation of the parasympathetic nervous system – the "rest and digest" state.

The Sympathetic vs. Parasympathetic Nervous System:

1. Sympathetic Nervous System (SNS):

• Activated during stress or perceived threats.

• Triggers the "fight or flight" response.

• Can inhibit mobility gains due to heightened muscle tension and restricted movement.

2. Parasympathetic Nervous System (PNS):

• Activated during relaxation and rest.

• Promotes the "rest and digest" response.

• Facilitates improved mobility by reducing muscle tension and allowing for greater flexibility.
  

The Role of Controlled Respiration (Breathing):

1. Breath and Parasympathetic Activation:

• Controlled breathing is a powerful tool to shift the body into the parasympathetic nervous system.

• If you can't breathe comfortably in a position, you likely don't own it, and your body may interpret it as a stressor.

2. The Importance of Feeling Safe:

• A relaxed state during mobility drills signals safety to the nervous system, allowing for greater adaptability and long-term improvement.

“I felt great for a few hours after my massage and then it went right back to what it was before”

- says almost everyone

The Missing Link: Training After Mobility Work

While mobility drills and breathing exercises are critical to unlocking new ranges of motion, there's a common mistake many people make – they stop there. Whether it's after a massage, physio, or chiropractic session, too often people experience temporary relief, only to have their body revert back within hours or days. Why? Because the nervous system hasn't been taught what to do with that new range of motion.

In order to retain and solidify the mobility gains you've just achieved, it's essential to follow up with training or neural stimulation. Your body needs to experience controlled movement in this new range so that it can "remember" and integrate it into your movement patterns.

Why Training Is Key:

When you mobilize, you're creating new possibilities for movement. But without reinforcing it through strength training or neuromuscular engagement, your nervous system doesn't fully integrate these gains. This often leads the body to revert to its previous, more limited movement patterns. By training after mobility work, you’re helping your body understand and use this new range of motion effectively, preventing the regression that so many experience.

Think of it this way: Mobility gives you the access to more range, and training teaches your body how to control and own that new range. To retain and sustain long-term mobility, it's crucial to follow the process of mobilize, then train.

Recap: The One - Two Punch

The key takeaway from the misconception of "more effort, better results" in mobility training is the importance of relaxation over force. However, once you've created a safe and relaxed environment for mobility, the next step is to train or engage in some form of neural stimulus to lock in that newfound range. By understanding the role of the nervous system and the value of progressive relaxation followed by structured movement, you unlock not just short-term gains but sustainable, long-term flexibility and functional movement.

Embrace the power of relaxation, and remember – mobilize, then train for lasting results.

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