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One of the highest prevalence rates of Type 2 diabetes in Asia is in Sri Lanka. Health data show that almost 1 out of 5 adult Sri Lankans is living with the disease. Go to any government hospital in Colombo, Kandy, or Jaffna, and you do not need to be a genius to know everything.
But still, the majority of Sri Lankan diabetics have never been provided with a clear picture of how to exercise safely. Their physician informs them to be more active. Their family informs them to sleep. The gym is so threatening and maybe even harmful. So they do nothing, which only makes the situation worse.
This guide is for all Sri Lankans with Type 2 diabetes who would like to exercise but do not know where to start or even whether it is safe or not.
The reason why exercising is among the best medications that help in managing type 2 diabetes
As your muscles contract during exercise, they absorb glucose through your bloodstream without the need for insulin to do the same. This is the most important reason why exercise is so effective among people with Type 2 diabetes. It is simply a method of reducing your blood sugar without the use of medication.
Exercising regularly enhances insulin sensitivity, or in other words, your body requires less insulin to process the same quantity of glucose. With time, regular exercise may lower the levels of HbA1c- the most significant indicator of long-term control of blood sugar levels- by a significant margin. A few Sri Lankans who have well-managed Type 2 diabetes have been able to decrease the amount of medication they were taking under the guidance of doctors after they embraced a regular exercise regimen.
Exercise also minimises the risk of heart disease, the number one killer of diabetic patients in Sri Lanka. It aids in weight control, lowers blood pressure, and lowers the nerve and eye damage that uncontrolled diabetes inflicts over a lifetime.
The meaning is obvious. Diabetics should not be worried about exercise since it is not risky. The risk lies in not exercising at all.
What You Need to Know Before You Start
You should see your doctor before embarking on any exercise routine. Request a complete check-up with your current HbA1c level, blood pressure, and kidney functioning. Your doctor must be aware of your plan and may change your medication schedule to that.
Purchase a blood glucose monitor (unless you already have one). Simple glucometers can be purchased in most pharmacies in Sri Lanka, ranging between 3000 and 5000 LKR. Before and after any exercise, particularly in the initial stages, you should check your blood sugar level before and after exercise.
When training, always bring a quick-acting sugar source. Your bag has a small juice carton, a few glucose pills, or even a ripe banana will save your life in case you experience a dangerous hypoglycemic episode when your blood sugar level drops too low during exercise.
Do not exercise on an empty stomach if you are taking diabetes medication. Fasted training in combination with blood sugar-lowering medications poses a true danger of hypoglycemia. It is important to take a light meal or snack 30 to 60 minutes prior to training.
The Top activities that Diabetic Sri Lankans should use
The best starting point would be brisk walking. It is free, can be done anywhere in Sri Lanka, and is gentle enough to be safe even for those who have not exercised in years. Post-meal walks are especially effective – post-lunch or post-dinner walks lasting 20-30 minutes can drastically reduce post-meal blood sugar spikes.
Swimming is one of the best exercises that diabetics should take part in, as it is a low-impact exercise which does not strain the joints. Joint pain or neuropathy in the feet of many Sri Lankans with diabetes makes swimming a safer choice than running. In Colombo, affordable access is available in the public pools in Sugathadasa.
Another safe exercise that burns glucose gradually instead of the abrupt spikes that are caused by high-intensity exercise is slow cycling, whether it is on a stationary bike in a gym or out on flat ground.
Weight training is good for long-term control of blood sugar since building muscle raises the volume of glucose that your body can store and utilize. But begin with very light weights, and never exercise when fasted–that is, under a deficiency of nourishment.
What to Be Careful Of
Exercise such as high-intensity interval training and running fast can lead to a spike in blood sugar before decreasing. This occurs due to extreme activity, which causes the release of adrenaline, which temporarily increases the blood glucose. This is okay for most healthy individuals. In the case of diabetics, the sudden high and then an extreme low can be a hazard. In case you would like to give HIIT a try, you should only do so after a visit to your doctor and only after several months of base fitness level building.
After each workout, make sure to take care of your feet. Diabetic neuropathy is a lack of sensation in the feet, which means that you may not feel blisters, cuts, or sores forming on the feet during exercise. Wear the right shoes, well-fitted. Check your feet each time. This is not at all a choice.
Create a Vault of Weekly Routine
Begin with three days a week -30 minutes of brisk walking after dinner on Monday, Wednesday, and Friday. Keep repeating it in four weeks and then anything will be added to it. After this seems manageable, incorporate two days of light-weight exercise or swimming.
Monitor your blood sugar level before and after each session. Have a plain notebook containing readings and the feelings you had at each workout. Send this to your doctor on your next visit. It provides them with useful information and assists in revising your treatment plan.
Progress slowly. Consistency and safety – not speed or intensity is the objective in the first three months.
The Bottom Line
The fact that type 2 diabetes does not imply that you do not exercise. It implies that you must be smarter than everybody.
Begin slowly, keep regular, test your blood sugar and collaborate with your physician. The gym is not off-limits. The footpath is not hazardous. It is still possible to have amazing things done by your body; it just requires a proper approach.
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