Stumble It!
Exercise As Medicine
I’m writing this post as I’ve just returned from a two-hour bike ride. The endorphins are coursing through my veins, and I feel I just have to share: Did you know that exercise is medicine? It really, really is. Good medicine. Look: there’s a whole global initiative on it.
We PWDs know that we’re supposed to exercise, because it brings our blood sugar down and all, but it often seems like just another time-consuming diabetes chore — something we have to do over and over and over again without any real rewards, or…?
Actually there are rewards, both now and later. I find that with regular workouts, I feel better, my clothes fit better, and when my eating gets a little out of control, exercise snaps me back on track. That is, I may be hungrier, but I’m hungry for better foods, like salad and apples and lean meat, instead of chips and sweets.
Experts agree that aside from insulin, the most effective tool for glucose control is activity ― any type of activity that moves your body through space. So do you? Move your body such that your heart rate is elevated on a regular basis? Here are the bennies, just as a reminder:
- reduces insulin resistance
- improves your glucose control, thus helping to lower your A1C
- reduces your blood pressure
- lowers your LDL numbers (“bad” cholesterol) and triglycerides
- helps raise low HDL numbers (i.e. increases your “good” cholesterol)
- reduces your chance of heart disease
- improves your mood
- helps with weight control
This being National Diabetes Awareness Month, I love that fellow D-blogger Ginger Vieira issued a simple “exercise challenge” this month: check your glucose levels before and after exercise, which is of course what the Big Blue Test campaign is also highlighting for World Diabetes Day Nov. 14.
btw, the Exercise is Medicine initiative mentioned above is all about lobbying primary care physicians and other health care providers to 
actually prescribe exercise as part of patients’ treatment plans.
An article describing it in Sunday’s Parade magazine, “When Doctors Prescribe Medicine,” explains how people often ignore doctor’s “advice” to exercise, but tend to take “doctor’s orders” more seriously. Several studies in Spain, New Zealand and Scandinavia showed that patients who received a paper prescription for exercise were indeed much more likely to ramp up their activity level.
If written orders are what it takes to motivate some people, then let’s go for it! The American Academy of Family Physicians and similar US groups should be pressuring their members to write exercise scripts left and right.
Meanwhile, here’s my challenge to YOU this month: try to find a way to like exercise better. The more you enjoy it, the more likely you are to stick with it. And we all know that the real challenge with any exercise routine is keeping it up over time.
Way to go, Amy–and I agree with you 100%! Exercise is the best thing you can do for yourself, esp. because of the endorphins!
Posted by: DS | November 5th, 2009 at 6:29 amTotally agree as to the many benefits of exercise. It is truly a feel good thing in my life. I’ve had T1 for 16 yrs, and have I’ve run for about the last 5 years with varying degrees of dedication. Last month I completed my first triathlon at the age of 43, and ran my first 1/2 marathon earlier this year. But for me, it has to be about something other than diabetes or a prescription. I do it because it is fun, allows me to experience the beauty of God’s creation, and makes me feel more alive and balanced. Often, the training, and especially race days, makes it harder to control my blood sugar. It’s more like I exercise in spite of diabetes, as a sort of a victory over it. My doctor is supportive, but I’m pretty sure if he wrote me a prescription for exercise, it would take some of the joy out of it. Sure, I hope it does some good for minimizing/preventing future complications, but I like keeping it as a “want to”, not a “have to”.
Posted by: Carol | November 5th, 2009 at 7:00 amAhhh, to find a way to enjoy exercise. Workin’ on it. I always feel better once I do exercise. I really should do it more. Great post Amy.
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Healthy regards,
Posted by: Jason | November 5th, 2009 at 8:24 amJason Ryer
FitDeck Mobile creator
I have been trying to convince myself that exercise is part of my “medicine” for months now – I still can’ t seem to get off my butt more than once or twice a week. Just keep on trying, I guess! Diabetes is always….
Posted by: sajabla | November 5th, 2009 at 11:47 amI am so thankful for your blog. I have searched for posts like yours.
Posted by: Heidi | November 5th, 2009 at 12:55 pmMy daughter is a type 1 diabetic, and epileptic. We have struggled so far and it’s nice to read your blog and give me as a parent some insight!
I am so thankful for your blog. It helps so much!
Posted by: Heidi | November 5th, 2009 at 1:05 pmYeah! This is exactly what we are trying to promote with Triabetes–using exercise as a method to help manage diabetes and showing that it can be something to enjoy rather than to dread! The secret is, among people who have made exercise a daily habit, that it is something we are very resistant to giving up.
Like you suggest, a key is to finding something that you enjoy most of the time, and can get through on days when you start making excuses.
What helps me is to set a goal (such as a half marathon or triathlon or maybe a favorite hike) so instead of just exercising, I am training. For me, I am much more focused with not only my workouts but also my nutrition when I know I am working towards a goal.
Posted by: Anne Findlay | November 5th, 2009 at 1:09 pmAmy – I love this post. I was just talking about in my post today that I have put weight back on due to lack of exercise. I am going to take you up on that challenge. I no longer work at the supply company I used to, so I have a lot more free time to exercise and work this weight right back off.
2 years ago when I wasn’t exercising at all, not even walking around the block, my doctor put 30 minutes of exercise a day on a prescription with the insulin, needles, and test strips prescriptions as well. I’m not sure if that is what motivated me to get back into the gym or that none of my clothes fit anymore, but I love that idea.
Posted by: Chris Stocker | November 5th, 2009 at 7:26 pmyou are obviously on drugs.
great post, thanks for reminding me how GOOD i feel after exercising. and how the rest of “things” seem to fall into place when it becomes a part of life. now that kiddo #2 is no longer medically complex/medically fragile (hooray!) there’s time put that back into life.
Posted by: olga | November 5th, 2009 at 11:01 pm- olga
I am in agreement with everything you said. I have been a diabetic for 60 years, since the age of 7. Recently I have gone back to the Wellness Center and put their machines to good use for one hour every other day. Oh, I really do feel better.
Posted by: Tracy Lanum | November 6th, 2009 at 6:01 amI’m trying to convince myself I love exercise. I do know I love what it does for my blood sugars and other measures of health!
If you find yourself needing a little extra motivation and encouragement, check the #sweatbetes hashtag on Twitter.com
People with diabetes who do their daily have posted there physical activity. It’s great to “see” other people taking steps for living well with diabetes. And thinking about the praise and cheers help power me when I’m tired and sweaty on my elliptical machine!
Hope to see you in action with #sweatbetes!
Posted by: Kelly Rawlings | November 6th, 2009 at 8:30 amI try to remind myself of that when I feel selfish about making sure I incorporate exercise…. I love to exercise — but sometimes work and life get in the way if I let them…. Think medicine, not self indulgence Pam!!!
Posted by: Pam | November 6th, 2009 at 9:29 amI feel walking and cycling are not only good for your body but for your mind as well, because the burst your stress out..
Posted by: Diabetes Management | November 7th, 2009 at 10:02 amGreat post Amy. I too really think exercise is a huge part of my diabetes management.
I think one of the big hurdles many folks using insulin fight with is dealing with lows while/from working out, and how to avoid them. Sometimes it can get so frustrating juggling the extra variables that exercise introduces, many just give up on it altogether!
Posted by: Scott K. Johnson | November 7th, 2009 at 6:44 pmGreat post. I love this exercise as medicine initiative! Why not prescribe exercise? Maybe then some people will actually do it considering the way so many people only listen to doctors. Exercise is crucial for type 2 diabetics and extremely important or type 1. Right now I have 5 month old twin babies so I don’t have time to get on the treadmil or go ride a bike BUT, I do a lot of dancing while holding my babies and I carry them while doing squats and lunges (keep in mind they are 15 pounds each-you should see my buff arms). So I strongly believe there is always a way to incorporate exercise into our busy lives. Hopefully more people can make time to “take their medicine” each day
Posted by: Sysy Morales | November 9th, 2009 at 4:56 pmGreat post. I love this exercise as medicine initiative! Why not prescribe exercise? Maybe then some people will actually do it considering the way so many people only listen to doctors. Exercise is crucial for type 2 diabetics and extremely important or type 1. Right now I have 5 month old twin babies so I don’t have time to get on the treadmil or go ride a bike BUT, I do a lot of dancing while holding my babies and I carry them while doing squats and lunges (keep in mind they are 15 pounds each-you should see my buff arms). So I strongly believe there is always a way to incorporate exercise into our busy lives. Hopefully more people can make time to “take their medicine” each day
Posted by: ed hardy | November 9th, 2009 at 6:01 pm