There is no doubt that exercise improves glucose levels, increases insulin sensitivity, improves glucose utilization by the muscles, reduces the vascular and neurological damage caused by high glucose, and improves weight control. However, time and energy are at a premium for many people with diabetes. Although any exercise is better than no exercise, I recommend the following exercise regimen for my patients:
Individualized Interval Training
FOR 12 TO 15 MINUTES ONLY:
1. Do a vigorous aerobic activity as fast and as hard as you are able in your current state of health. This may be running, going up and down stairs, doing jumping jacks, dancing vigorously, bicycling, or any aerobic gym machine.
2. When you are breathing hard and your heart is pounding, STOP! This may be after ten seconds or five minutes, depending on your state of health and your exercise capacity.
3. Rest until your breathing and your heartbeat normalize.
4. Do the aerobic activity vigorously again.
5. When you are breathing hard and your heart is pounding, STOP!
6. Rest until your breathing and your heartbeat normalize.
7. Repeat this until 12 to 15 minutes is up.
This type of exercise breaks down fat over the next twenty-four to forty-eight hours, improves the strength of the heart muscle, lowers blood sugar and cholesterol, builds muscle, reduces vascular inflammation and increases the feel-good chemicals in the brain.
This exercise is tailored to fit your individual needs. You do not go beyond your limit because your breathing and heartbeat tell you when to stop. Over time the amount of time you can exercise increases, and the amount of time you rest decreases. Your body improves at its own individual rate and ability. Be patient with it. It knows what it’s doing!
Conclusion to these blogs on Diabetes (yes, we're finally coming to an end!!)
This information was designed to inform the person diagnosed with diabetes or pre-diabetes about the nature of the disease process, the effect of medications, and ways to improve and at times even stop the disease process.
When each person takes individual responsibility for their own health, rather than depending completely on the health system to tell them what to do, they will find the ability to change their life and change their health.
In my experience, many who follow the Sugar Stabilization Program, along with supplementation and exercise, can reduce, and in many cases for Type 2 Diabetes, come off of their diabetic medications under the supervision of a physician. The less medication needed, whether insulin or oral medications, the less long term side effects of those medications. And the more balanced the glucose and insulin levels become, the less long-term complications from the disease process occur.
The earlier a person starts a program like this the more effective it is. Someone who has been dealing with diabetes for many years has more damage to clean up, so it takes longer to balance the blood sugars. But be patient, because the more you do for yourself, the better you will be in the long run. If it took you a long time to come to this state of health, it may take one or two years to improve. But it will be worth it!!
Best wishes to you all in your pursuit of health!
My next few blogs will be on the effects of hypoglycemia, or low blood sugar. Did you know that people who have low blood sugar have less self control? Stay tuned!
Until we meet again,
Dr. Judi
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