people of all ages, everywhere in the world. Unless the condition gets worse,
diabetes can be controlled through appropriate diet, medication and tailored
fitness routine. Fitness expert Dr. Selvapandian of Metabolic Fitness
Hub, Chennai, India, speaks to Medindia on the fitness regimen targeting people
is recommended for people with diabetes to improve their High-Density
Lipoprotein (HDL) and reduce their Low-Density Lipoprotein (LDL). HDL is
'Good Fat' and LDL is 'Unwanted Fat', hence the focus of the exercises is to
burn unwanted fat.
Following are some of the workouts suggested:
with moderate weights. If the weights are too heavy move to levels of lesser
low weights can be done with increased repetitions*, for example, 2 to 3 sets*
with 12 to 20 repetitions at a minimum weight of 40 to 60% of 1 RM (one
repetition for maximum) *.
minutes each day on weight training exercises.
Use 30 minutes
each day on Cardio exercises.
Aerobics is a
wise choice for people with diabetes because it involves activities with
minimum weights and the entire body gets exercised.
Take regular intervals
liquids or chocolates handy while working out.
ideal. Walk briskly for at least 30 minutes everyday.
appropriate clothes and accessories to look their best and avoid certain colors
and textures that may look good on another person but not necessarily for them.
Similarly one's effort to stay in good health also calls for the use of
discretion while exercising. In order to keep oneself in the best of
health, certain exercises and practices are best avoided for people with
be avoided on an empty stomach. People with diabetes are under medication.
Hence the sugar level in the blood tends to be low. If a person with diabetes
exercises on an empty stomach, the sugar level will drop lower, leading to
fatigue and a person may even faint.
heavy weight training.
activities that extend beyond one hour. Workout session should be limited to
maximum one hour.
Stay away from
elliptical trainer or cross-trainer (EFX) machines.
exercises that require holding one's breath. Exercises should ensure blood
pressure is properly maintained.
* 1 RM is one
repetition maximum. It is the maximum weight a person can operate one time when
doing a particular exercise. If a particular exercise has to be done 5 times
continuously, it is called a 'Repetition'. So, '1 Set' is the particular
exercise done 5 times continuously (repetitions) according to this example. If
a person has to do 3 Sets of this exercise, the person will do 1 Set (first 5
repetitions) will then take a break; do the 2nd
Set (second 5
repetitions) will then take a break and continue with the 3rd
(final 5 repetitions). At the end of the particular training the person would
have done 15 repetitions with 2 intervals. The repetitions may vary, increase
or decrease, from one workout to another depending on the person's physical and
In many cases diabetes is unavoidable but before the
condition worsens, complications can be averted with healthy habits. So when a
person is diagnosed with diabetes, with due care of body and mind, diabetes can
be kept under check. Fitness is among the vital necessities and ensures a
person gets healthy and stays healthy despite the onset of diabetes.