This month saw National Diabetes week from 8th-14th July, with the focus of this year’s campaign on early detection and treatment for all types of Diabetes. We all know that Diabetes is becoming an increasingly common diagnosis, but what does it actually mean?
What is Type 2 Diabetes?
Type 2 Diabetes occur when the pancreas in the body can’t make enough insulin and the body’s cell can’t respond effectively to the insulin that is produced, causing high blood glucose levels (or high blood sugar levels).
Did you know that Diabetes is:
- The leading cause of blindness in adults
- The leading cause of kidney failure
- The leading cause of preventable limb amputations
- Increases the risk of heart attacks and stroke by up to 4 times!
What Can You Do?
There is mounting evidence that shows us that you can reduce the risk of developing Diabetes, but also help manage the effects of Type 2 Diabetes through lifestyle factors: diet and exercise!
It is recommended that you perform both aerobic and resistance exercises. This may sound really complicated, but its simpler than you think.
Aerobic exercise uses large muscle groups in a rhythmic nature and is sustained for at least 10 minutes or more. For example:
Walking, running, swimming, cycling, rowing etc
Resistance exercises involve muscular contraction against resistance to improve your muscular strength, endurance and mass. Now this doesn’t necessarily mean you have to lift heavy weights at a gym. It can be as easy as sitting and standing up from your chair!
How Does This Benefit You?
Aerobic exercise stimulates and strengthens your heart and lungs, allowing the body to improve the way it uses oxygen. You will find that as this happens, exercise and even activities that you do each day will become easier to do. It also helps reduce risk factors for Type 2 Diabetes, including blood pressure and waist circumference.
Resistance exercises have been shown to improve insulin sensitivity within the body for up to 48 hours after exercise! So not only will these exercises allow your muscles to take glucose from the blood and into the cells without the use of insulin, but it will also improve the way your cells respond to insulin after you have finished exercising.
Where To Start?
Use the services available to you!
If you have Type 2 Diabetes your GP can refer you for group services to assist in its management. These group services are available with a Medicare rebate. You are entitled to the following services each calendar year:
- One initial assessment
- Eight group sessions
If you need some help in getting started, get in contact with your local Accredited Exercise Physiologist. They can help you develop an individualized exercise program and give you strategies to keep you going in the long term.
For more information on how we can help, contact us on 8969 6300 or email@example.com