5 tips for exercising with Type 2 diabetes

Posted on July 13, 2020 by Allsports Physiotherapy

What is Type 2 diabetes?

Diabetes is the most common chronic disease in Australia, affecting 1.7 million Australians with 85-90% of people diagnosed with type 2 diabetes.¹ Type 2 diabetes is when the body doesn’t respond properly to the insulin that is produced by the pancreas and/or the body loses the capacity to produce enough insulin.¹ Type 2 diabetes results in a build-up of glucose in the blood stream or, as it is more commonly referred to, high blood sugar levels. A lack of ability to control blood glucose levels can lead to complications such as vision loss, skin ulcers, peripheral neuropathy (damage to nerve tissue), depression and anxiety, amputations, heart disease or stroke.

Exercise plays an essential role in both prevention and treatment of type 2 diabetes. Exercise increases the body’s sensitivity to insulin and assists the uptake of glucose from the blood stream.²Exercise also helps decrease other modifiable risk factors for type 2 diabetes such as obesity.

Here are 5 Tips for exercising with type 2 diabetes:

Monitor your blood sugar levels: It is important to test your blood sugar levels before, during and after exercise. One bout of exercise can help regulate your blood sugar levels for hours afterwards.
Exercise in a controlled climate: People with diabetes can have trouble controlling their body temperature. Exercising in a controlled climate or ensuring that you are dressed appropriately for the environment can help control your body temperature.
Exercise in the morning: Exercising in the morning is beneficial as it avoids the period of peak insulin action as well as decreasing the risk of having a hypoglycemic (low blood sugar level) episode at night.
Pay attention to your footwear: Type 2 diabetes can affect sensation which increases the chance of skin lesions or ulcers. It’s really important to make sure your shoes are well-fitted and supportive to reduce points of possible irritation. Also wear cotton socks with no elastic in the tops to absorb sweat and reduce pressure on the foot.
Consult an exercise physiologist or physiotherapist: Clinically prescribed exercise by an accredited exercise physiologist³ or physiotherapist will ensure you have an individualised, effective and medically safe exercise program.

For more information or advice on how to manage diabetes, contact your local Allsports Physiotherapy clinic.

Author: Alice Hyslop, Exercise Physiologist

References

¹Diabetes Australia https://www.diabetesaustralia.com.au/

²Exercise Right: https://exerciseright.com.au/diabetes/

³ESSA: https://www.essa.org.au/Public/News_Room/Media_Releases1/2019/Exercise_Right_for_type_2_diabetes___Movement_is_medicine_.aspx

What is hydrotherapy, and who should try it?

Posted on May 1, 2020 by Allsports Physiotherapy

Hydrotherapy or Aquatic Physiotherapy is therapeutic exercise in a warmed pool, supervised by a physiotherapist. The pools are often shallow, making them ideal for exercise and rehab.

How to (ergonomically) adjust to working from home

Posted on March 27, 2020 by Allsports Physiotherapy

If you are going to be working from home, it’s important to set up your workstation as best you can to ensure you are comfortable and are avoiding awkward postures. Setting up a home workstation doesn’t have to be expensive – some simple tips and tricks can work really well.

ABC Radio Interview with Director Tony Ganter

Posted on April 1, 2019 by Adam Walker

Professional or amateur injuries – how much can you avoid?

Listen to Allsports Director Tony Ganter talk Sports Injury & Physiotherapy Management in this radio broadcasted interview.

Healthy Living 2017

Posted on March 28, 2019 by Adam Walker

Healthy Living in 2017

New year, a better you!
We’re officially a whole month into the New Year already! On the first of January, you sat down with a pen and piece of paper and started brainstorming your resolutions for 2017. Work fewer hours and spend more time with the family? Save up so this time next year you can be jetting off to some fantastic destination? New Year’s Resolutions differ for everybody, but a common theme is that by February, they’re just distant memories. Regardless of whether you can keep a resolution or not, you should continue to make your health a priority in 2017- especially after an exorbitant amount of champagne at your New Years function. Here are some top suggestions to keep your health in check this year!
Water. Wherever you are, whatever you’re doing, water should never be far from reach. Try to cut down on high-calorie soft drink, sugary fruit juices and energy drinks and substitute lemon and mint-infused water.
Wear a pedometer. Aim for 10,000 steps each day to lower blood pressure and maintain weight.