Diabetes, find out how regular exercise can help treat and manage your type 2 Diabetes.

Can regular exercise help manage your Diabetes?

Diabetes
Diabetes, find out how regular exercise can help treat and manage your type 2 diabetes. 4

Diabetes is a chronic condition that affects millions of people worldwide. It’s characterized by high blood sugar levels resulting from insulin resistance or insufficient insulin production. While medication and dietary changes are often necessary components of diabetes management, regular exercise has emerged as a powerful and natural ally in the battle against this condition. In this blog, we’ll explore the compelling relationship between regular exercise and the treatment and management of Type II Diabetes.

How does exercise help with treating Diabetes?

Cardiovascular Health

There are numerous ways exercise can help with your general well-being and management of Diabetes. These include but are not limited to the following;

1. Improved Insulin Sensitivity: Exercise helps your cells become more sensitive to insulin, making it easier for your body to use glucose for energy. This reduces the need for excess insulin, leading to better blood sugar control.
2. Blood Sugar Regulation: Physical activity promotes the uptake of glucose by muscle cells, lowering blood sugar levels. This effect can be especially beneficial for those with Type II Diabetes.
3. Weight Management: Exercise helps with weight loss or weight maintenance, a crucial factor in diabetes management. Shedding excess pounds can improve insulin sensitivity and glycemic control.
4. Cardiovascular Health: Diabetes increases the risk of heart disease. Regular exercise strengthens the heart, reduces blood pressure, and improves cholesterol levels, reducing cardiovascular risk factors.

What are some of the Benefits of Regular Exercise with Diabetes?

Diabetes

Regular exercise offers a multitude of benefits for individuals with Type II Diabetes:

1. Better Glycemic Control: Exercise can lower A1C levels (average blood sugar over time), reducing the risk of complications associated with high blood sugar.
2. Weight Loss and Management: Physical activity aids in achieving and maintaining a healthy weight, which is crucial for diabetes management.
3. Enhanced Cardiovascular Health: Exercise improves heart health, reducing the risk of heart disease—a common complication of diabetes.
4. Increased Energy Levels: Regular exercise boosts energy, helping individuals with diabetes feel more active and alert.
5. Stress Reduction: Exercise is an excellent stress reliever, which is important because stress can impact blood sugar levels.

Understanding the Connection between Exercise and Diabetes

Regular exercise and Type II Diabetes have a profound connection. Exercise affects blood sugar levels, insulin sensitivity, and overall health in several ways:

  1. Improved Insulin Sensitivity: Exercise helps your cells become more sensitive to insulin, making it easier for your body to use glucose for energy. This reduces the need for excess insulin, leading to better blood sugar control.
  2. Blood Sugar Regulation: Physical activity promotes the uptake of glucose by muscle cells, lowering blood sugar levels. This effect can be especially beneficial for those with Type II Diabetes.
  3. Weight Management: Exercise helps with weight loss or weight maintenance, a crucial factor in diabetes management. Shedding excess pounds can improve insulin sensitivity and glycemic control.
  4. Cardiovascular Health: Diabetes increases the risk of heart disease. Regular exercise strengthens the heart, reduces blood pressure, and improves cholesterol levels, reducing cardiovascular risk factors.

What are the Benefits of Regular Exercise?

Regular exercise offers a multitude of benefits for individuals with Type II Diabetes comprising of but not limited to the below:

  1. Better Glycemic Control: Exercise can lower A1C levels (average blood sugar over time), reducing the risk of complications associated with high blood sugar.
  2. Weight Loss and Management: Physical activity aids in achieving and maintaining a healthy weight, which is crucial for diabetes management.
  3. Enhanced Cardiovascular Health: Exercise improves heart health, reducing the risk of heart disease—a common complication of diabetes.
  4. Increased Energy Levels: Regular exercise boosts energy, helping individuals with diabetes feel more active and alert.
  5. Stress Reduction: Exercise is an excellent stress reliever, which is important because stress can impact blood sugar levels.

Current Exercise Guidelines;

The latest research recommends those with Diabetes follow the below guidelines;

 Aerobic ExerciseResistance ExerciseFlexibility
Frequency3-7 days/weekMin of 2 non-consecutive / week, preferably 3 days/week>2-3 days/week
IntensityModerate (40-60% Vo2 to Vigorous (60-80% Vo2)To the point of discomfortTo point of discomfort
TimeMinimum 150min / week of Moderate to Vigorous Intensity (40-90% Vo2)1-3 sets, 10-15 reps for at least 8-10 exercises, training to fatigueHold for 10-30sec, 2-4 reps
TypeProlonged, large muscle group exercisesAny – Ideally compound large muscle groupsany
Current Exercise Guidelines for Diabetes. NOTE: These guidelines are true from 2023, and these may change in the future.

Exercise Safety Tips & Considerations;

As with any exercise plan, it is important to consider all medical history and your current health circumstances and seek professional guidance when and where possible. Below are some considerations to keep in mind when you are exercising with Diabetes;

Remember to Be Safe and check Your Blood Glucose Levels

Regular exercise helps to lower circulating blood glucose levels. When you exercise, the sensitivity of Insulin within your body increases, increasing your muscle cells’ ability to uptake the glucose from the bloodstream and store it within the muscles. However, it is also important to keep in mind that physical activity will have a different effect on your blood glucose level depending on several different factors, including how long you were physically active, how much energy you expended, exercise intensity, type of exercises performed and much more. Whilst these impact the outcomes, exercise can lower your blood glucose levels for up to 24 hours or more, making your body much more sensitive to insulin after your workout.

Choose the Right Type of Exercise

The type of exercise you choose is essential when managing type 2 diabetes. A combination of aerobic exercise and strength training is often recommended:

Aerobic Exercise:

Strength Training:

Timing Matters

The timing of your exercise can influence its impact on blood sugar levels. To optimize glucose control:

Be Mindful of Foot Care

Diabetes can affect the nerves and circulation in your feet, making them more prone to injury. When engaging in physical activity, wear well-fitting, comfortable shoes and examine your feet regularly for blisters, sores, or signs of infection.

Getting Started

Embarking on an exercise routine doesn’t have to be intimidating. Here are some tips to help you get started:

  1. Consult Your Healthcare Provider: Before starting any exercise program, consult your healthcare provider to ensure it’s safe for your individual situation. We are here to help you with this, with a free online telehealth consultation to answer all your questions.
  2. Set Realistic Goals: Start with achievable goals and gradually increase the intensity and duration of your workouts.
  3. Choose Activities You Enjoy: Find activities you genuinely like to increase your chances of sticking with them. This could be walking, swimming, cycling, or even dancing.
  4. Monitor Your Blood Sugar: Keep track of your blood sugar levels before and after exercise to understand how your body responds. Adjust your routine as needed.
  5. Stay Consistent: Consistency is key. Aim for at least 150 minutes of moderate-intensity aerobic activity per week.

Conclusion

In conclusion, the benefits of exercise for treating type 2 diabetes cannot be overstated. It is a powerful and accessible tool that offers a multitude of advantages for those living with this chronic condition. Regular physical activity can help to:

  1. Control Blood Sugar Levels: Exercise enhances the body’s sensitivity to insulin, facilitating the regulation of blood glucose levels and reducing the need for medication.
  2. Improve Cardiovascular Health: By reducing the risk of heart disease, exercise not only helps manage diabetes but also protects against other associated health complications.
  3. Aid in Weight Management: Exercise supports weight loss or maintenance, which is crucial for many individuals with type 2 diabetes, as excess weight can exacerbate the condition.
  4. Boost Mood and Reduce Stress: Physical activity stimulates the release of endorphins, improving mental well-being and reducing stress, which is often linked to diabetes management.
  5. Enhance Quality of Life: A more active lifestyle can lead to increased energy, better sleep, and a higher overall quality of life.
  6. Prevent Complications: Regular exercise can lower the risk of diabetes-related complications such as neuropathy, retinopathy, and kidney disease.

It is important to remember that, while exercise is a powerful ally in managing type 2 diabetes, it should be pursued with care and attention. Consultation with a healthcare provider is crucial to developing a personalized exercise plan that suits your individual needs and capabilities.

Incorporating exercise into your daily routine is not just a strategy for treating type 2 diabetes; it’s a fundamental step toward a healthier, happier life. As with any significant change, the key is consistency. Whether you prefer a brisk walk, a swim, or a session at the gym, the long-term benefits of regular exercise for diabetes management make the effort well worth it. So, take that first step today, and let exercise be your partner in the journey to better health and well-being.

Written by Accredited Exercise Physiologist Kaitlyn Eisenhuth from Activ8 Health Club.

References: https://www.niddk.nih.gov/health-information/diabetes/overview/diet-eating-physical-activity

http://www.diabetes.org/living-with-diabetes/?loc=lwd-slabnav&gclid=EAIaIQobChMIjNueg4SW3wIVlVqGCh0eQA5nEAAYAiAAEgIQPPD_BwE

http://www.diabetes.org/food-and-fitness/fitness/get-started-safely/blood-glucose-control-and-exercise.html

Suffering from Endometriosis, Exercise Can Quickly Help!

What is it and should I be exercising with it?

Exercise For Endometriosis

Endometriosis. It’s a chronic condition that affects roughly 1 in 10 Australian women of reproductive age. So, can exercise help and which movements are safe for those living with endometriosis?

WHAT IS ENDOMETRIOSIS?

Endometriosis is a gynecological condition where ‘endometrial-like tissue’ grows outside the uterine cavity, usually around the pelvis. It’s called ‘endometrial-like tissue’ because although it shares a number of similar properties as the cells found in the uterine cavity, it’s not identical.

Whilst there is currently no known cause for this condition, we do know that endometriosis is fueled by the hormone estrogen. Unfortunately, the human body can’t remove this tissue growth. So, with every menstrual cycle, scar tissue forms through the associated hormone release. This can cause a wide range of symptoms such as chronic pelvic pain, dysmenorrhea, inflammation, bloating and cramping, all of which have a significant effect on the patient’s health and quality of life.

Symptoms can also vary significantly from person to person, which often leads to extensive delays in diagnosis. Currently, an accurate diagnosis can take between seven and twelve years.1

RAISING AWARENESS

Awareness of Endometriosis is increasing due to the release of the ‘National Action Plan for Endometriosis’ in July 2018 by the Department of Health. This action plan called for greater awareness and education of the condition improved access to appropriate services and support for further research. Currently, endometriosis is reported to cost more than $7.7 billion to the Australian economy. This includes its impact on healthcare, absenteeism from education and work, and lost social and economic participation.

HOW EXERCISE CAN HELP

Regular physical exercise can have protective effects against diseases that involve inflammatory processes such as endometriosis. This is because exercise causes an increase in the anti-inflammatory and antioxidant markers within the body. Exercise also acts to reduce estrogen levels, making it a great idea to incorporate exercise into your recovery and disease management.

Currently, there are no specific guidelines surrounding exercise prescription for individuals with endometriosis. Exercise is prescribed to assist with symptom management, rather than as an actual treatment for the condition itself.

The pain and discomfort associated with endometriosis often described as lower back and pelvic pain can cause a guarding mechanism within the body – where the body braces to protect itself from pain. This bracing can affect the anterior side of the body, including the pelvic floor, abdominal wall, hip flexors and adductors, as well as affecting posture. Therefore, for people wishing to resume exercise, it’s advantageous to first focus on the lengthening and strengthening of these muscle groups.

Exercises based around the principles of Pilates and Yoga can be fantastic to help these muscles release. Stretches such as seated gluteal stretches, seated hip flexor stretch and a wall side bend stretch can also be really helpful for muscle groups.

Yoga For Endometriosis

RECOMMENDED EXERCISES

Following recovery from laparoscopic surgery, it’s great to then progress individuals to exercises involving the muscles around the pelvis – the pelvic floor and glutes! Gentle progression into resistance-based exercises to start activating the glutes include exercises such as:

Exercises focusing on these muscles help to support the lumbo-pelvic region of the body. For this reason, gradually adding strengthening exercises can help manage your symptoms.

SOME EXERCISES TO AVOID

Following an initial endometriosis diagnosis, there is some exercise that should be avoided. These include:

That’s not to say you can never return to these high-impact style exercises. Initially though, rest and recover to allow your body to heal. Work on managing any associated symptoms before processing exercises both in resistance and intensity.

YOU NEED INDIVIDUALISED ADVICE

It’s always recommended to work with a professional like an Accredited Exercise Physiologist (AEP) prior to commencing any exercise to assist in the management of chronic conditions. They can prescribe exercises that are safe and tailored to your specific needs and abilities.

Written by Brittany Cogger, Accredited Exercise Physiologist. 

Chronic pain, are you suffering from it?

Did you know that exercise is critical for your treatment and management….?

Chronic Pain
Chronic pain can be crippling, but it doesn’t have to stay that way…!

  • Should I stop moving and exercising altogether with chronic pain?

    Lower Back Pain

    When it comes to chronic pain, one shoe does not fit all…… however, the answer is NO!
    Exercise and regular movement has scientifically been proven to be a critical component of the treatment and management plan for chronic pain. The best form of treatment is a holistic team care approach that takes into account all your different health and wellness factors.

  • What are some examples of exercises I should do?

    Walking

    It is important to get expert advice before commencing an exercise plan,
    however simple movements that you do on a daily basis are a great way to start.
    For example, walking, water activities (swimming, walking, running),
    sit-to-stand (STS) and basic balancing exercises (for example, single-leg stance)

  • How can an Exercise Physiologist help with chronic pain treatment and management?

    Aged Care

    Exercise physiologists use exercise/s as a treatment modality. You do need to be careful and tailor your treatment plan to you that takes into account elements including (but not limited to) your current medical and injury condition/s, physical and psychological capacities, equipment availability, and other external factors such as living arrangements and work demands.

  • Is medication the only solution to chronic pain?

    Medication

    Definitely not and you need to be careful not to become reliant on these!
    Pain significantly impacts the way we feel and think and is at times debilitating that at times leading to seeking quick fixes. It is critical you seek expert advice, continue to move to any capacities possible and maintain a positive mindset as this will also influence your treatment outcomes.

Should I Stop Exercising?

Don’t Quit! Exercise WILL Help!

Chronic pain is never enjoyable, and in fact, it can wreak havoc on the lives of those affected by it. Sometimes, your chronic pain may be causing you so much distress that you’ve stopped doing the things that you love to do simply because you’re afraid of causing yourself even more pain. For many of those who experience chronic pain, their first instinct tells them to quit working out and stop all physical activity, but did you know that a decision like that is actually counterproductive?

That’s right! Exercise plays a critical role in relieving your pain, as bizarre as that sounds. Chronic pain can severely impact your quality of life, but you don’t have to let it consume you! And keep in mind, that no one is telling you to go outside and immediately run a Marathon, or participate in a Tough Mudder, but you can still remain active.

Every individual and circumstance varies, so a tailored approach is critical so you should consult your health team before starting. Your exercises need to be specific to you and your circumstance and gradually progress in line with your improvements. It is highly recommended that a team of holistic allied health professionals work together to achieve your desired outcomes without any exacerbations. If you are looking for this, let us know. Leveraging the power of the internet and technology, we are able to assist you along this journey from anywhere in the world!

Below we have provided a summary and some perfect exercises to get started so continue to read on!

1. Aerobic Exercise

Aerobic exercise is a sustained, rhythmic movement that utilises oxygen for energy production. Aerobic exercise is a type of physical activity that speeds up your heart rate and breathing, whilst using your muscles and joints which is critical for chronic pain. Aerobic exercise can simply be done in any type of surroundings, such as a gym or outside. Some additional benefits of aerobic exercises include reducing muscle and joint tension, lowering anxiety improving mood and lowering depression.

Some examples of aerobic exercises that are beneficial for chronic pain include;

Walking

It may sound silly, but walking is certainly a form of aerobic physical exercise, especially if it’s done at a consistent pace and rhythm. As a low-impact activity, walking isn’t particularly hard on the joints, muscles, or bones. It’s the perfect choice for those who want to maintain some sort of physical activity but may not have the strength or ability due to pain to do anything more. And the best thing about walking is that it can be done anywhere and on your own time.

Swimming

For a virtually no-impact workout, swimming is the perfect alternative if certain movements are too painful. The deeper the water the greater the assistance and load off your joints. For those with arthritis, joint issues, or any other types of chronic pain, swimming allows you to get your heart pumping fast, your adrenaline to an elevated level, and your endorphins active, so that you can reap the benefits of the body’s natural pain reliever.

2. Mobility Exercises

Mobility is a term that is used to describe the ability to move and move freely. An inability to do so can result in a loss of independence, ability to perform your daily activities and even chronic pain. Increasing your mobility is the most critical component to helping with chronic pain and the first place to start!

Static Stretches

Static stretching is the form of stretching where the person stretches a muscle to its maximum length and then holds that position for up to 60 seconds. Then the person slowly releases that muscle and then holds it for about 10 seconds before moving on to another muscle group.

Stretching is important because it reduces muscle soreness, improves blood flow, increases joint mobility, and helps with chronic pain.

Yoga

A low-impact to no-impact activity, Yoga is the perfect combination of physical activity and mindfulness to help you alleviate your symptoms caused by chronic pain. If you’re able to participate, Yoga helps you to control your breathing, which may be just as helpful as the actual physical movements and stretching when it comes to easing your pain. There are different forms of yoga, even forms that can be done in a chair so it will suit everyone!

Dynamic Stretching

Dynamic stretching is a great way to increase blood flow and range of motion at your joints, especially relating to chronic pain. It is however critical to know that whilst doing this with your pain, you will most likely have reduced range due to guarding, so stay within your pain-free range. Over time, this will increase and you can adopt. There are many forms of dynamic mobility, so if you want a tailored plan, please reach out for a free telehealth consultation.

3. Weight & Strength Training (Light & Functional)

Even considering your pain levels, you can certainly perform some resistance training! This type of exercise can certainly help to alleviate pain, it is more particularly maintaining strength and functional levels that will ensure you can continue to perform your ADLs and have the desired QOL. Always be sure to pace yourself when engaging in strength training, and the movements should be within pain-free ranges and functional to your lifestyle. Ensure you also don’t overdo it and maybe look to introduce some basic bodyweight workouts like sit-to-stands and steps ups.

Sit-to-Stand

Alternate Step-Up Returns


Your Next Steps!

the key point is that any movement is critical to helping you with your chronic pain. A tailored approach is important and you should consult your team of health professionals to ensure guidance and exacerbation are avoided. If you have any further questions and/or concerns, contact us anytime.

Written by Trent Carruthers, Accredited Exercise Physiologist at Activ8 Health Club.

Cardiovascular Disease, What Are The Best Exercises For It?

Regular Exercise WILL improve your cardiovascular disease…!

Is it good to exercise if you have already been diagnosed with some sort of cardiovascular disease?

Cardio

Absolutely!
Exercise is good for people with cardiovascular diseases because it helps to reduce symptoms while also increasing your quality of life.

Does exercise reverse Cardiovascular disease?

Blood Pressure

According to many scientific studies, cardiovascular disease can be reversed through exercise. Exercise has many positive effects on cardiovascular health in varying ways. Some of these comprise lowering blood pressure, reducing blood lipids, increasing HDL cholesterol, reducing triglycerides levels and improving vascular function.

3. Can regular exercise help to prevent cardiovascular disease?

Download

Yes…!
Exercise can help to lower blood pressure and cholesterol levels, thus, in turn, helping to lower the risk of developing cardiovascular-related diseases such as Atherosclerosis (build-up of plaque in artery walls).

When it comes to modern exercise, the consensus is that exercise is good for the body, good for the mind, and good for the cardiovascular system. However, some of the common questions are regularly asked;

These questions have been answered for you in the following blog.

Cardiovascular Disease
Cardiovascular Disease can be improved with exercise

1. Is it good to exercise if you have already been diagnosed with some sort of cardiovascular disease?

Cardiovascular disease includes ailments such as coronary heart disease, arrhythmia, congestive heart failure, and pulmonary hypertension. There are many benefits to exercise for people with these diseases or conditions. One of the benefits is that they can improve their quality of life by increasing their physical activity and reducing the effects of inactivity. In addition, regular physical activity can reduce symptoms like chest pain and shortness of breath while also reducing their risk for other cardiovascular-related issues.

Exercise is good for people with cardiovascular diseases because it helps to reduce symptoms while also increasing your quality of life. As shocking as it may be, even those who have experienced full-fledged heart failure were found to benefit tremendously from exercise.

Why? Because exercise increases the heart’s ability to effectively and efficiently pump oxygen-rich blood throughout the body. The more practice the heart has at doing this, the more effective and efficient it’ll become as one increases with age. It is also important to know that regular aerobic exercise leads to an increase in VO2 max which is strongly correlated to mortality rates with cardiovascular disease. To learn more about increasing this, read our blog here on How to Improve Your Cardiopulmonary Fitness (VO2max)

Download 1
VO2max is strongly correlated to better health and fitness

2. Does exercise reverse Cardiovascular disease?

According to many scientific studies, cardiovascular disease can be reversed through exercise. Exercise provides multiple benefits, including reducing the risk of heart disease and type 2 diabetes. It also reduces inflammation and hypertension (high blood pressure).

Exercise has many positive effects on cardiovascular health in varying ways. Some of these comprise lowering blood pressure, reducing blood lipids, increasing HDL cholesterol, reducing triglycerides levels and improving vascular function. These benefits have been proven to help reverse cardiovascular disease in some patients so start exercising now.

3. Can regular exercise help to prevent cardiovascular disease?

Regular exercise has many health benefits, including preventing cardiovascular disease. Exercise can help to lower blood pressure and cholesterol levels, thus, in turn, helping to lower the risk of developing cardiovascular-related diseases such as Atherosclerosis (build-up of plaque in artery walls).

Exercise is also good for your mental health, as it is a critical element in improving sleep and anxiety levels. This will lead to reducing stress levels, which has been scientifically proven to lower your risk of heart disease and stroke.

To reap these benefits from regular exercise, you should aim for at least 30 minutes of moderate-intensity physical activity on most days, a total of a minimum of 150 minutes of moderate-intensity or 300 minutes of light-intensity exercise every week. This could be anything from gardening to playing sports, dancing or simply walking.

As one of the most basic forms of physical activity and one that millions of us engage in daily, walking can increase HDL cholesterol in our bodies, ultimately making our cardiovascular system stronger and more resistant to disease. some studies have shown that regular exercise was significantly correlated to a reduction of over 50% in coronary events.

Cardio 1
Walking is a simple form of exercise for your heart and improvements in your cardiovascular disease

Some Next Steps and Cautions!

As shown, regular exercise (comprising greater than 150 minutes of moderate-intensity or 300-minute light-intensity) will increase the effectiveness and efficiency of your cardiovascular system and will even help to reduce your risk for cardiovascular disease in the future. Furthermore, it can even reverse your cardiovascular disease in many ways.

Whilst this is the case, if you have already been diagnosed with some form of cardiovascular condition you must always be sure to know your limit and what exercise intensity thresholds you should remain in as when it comes to physical activity, the heart works harder to effectively distribute blood and oxygen throughout the body and may impact on your condition.

In addition, when engaging in any form of physical activity, cardiovascular disease may inhibit the efficiency of your heart, which could have potentially devastating implications if you exceed your limit. It is always recommended to consult your health professionals and cardiologists before engaging in any sort of physical activity. If you want to speak with an Accredited Exercise Physiologist (100% free), follow this link and book a free Telehealth consultation.

Written by Accredited Exercise Physiologist Kaitlyn Eisenhuth from Activ8 Health Club.