Coach Rani’s Tips on Exercise and Diabetes: How to Stay Active and Healthy
This week, we had the pleasure of speaking with SYH Health Coach, Rani English NBC-HWC, CHWC, who is passionate about helping SYH participants along their diabetes management journey. Coach Rani shared insights on how exercise impacts blood sugar levels, the best types of exercises for diabetes management, and tips for maintaining motivation and muscle mass. Whether you're new to exercise or looking to enhance your routine, Coach Rani’s advice may guide you on your journey to better health.
See Yourself Health: What happens in your body when you exercise (specifically as it pertains to blood sugar)?
Coach Rani: Free-floating glucose (sugar) in the blood stream is shuttled to muscle cells to start the metabolism process that fuels muscle action. The muscle also stores some glucose for later to power simpler activities of daily living that can have similar fuel needs as exercise does (examples are: long errand walks, mowing the lawn, house deep cleaning, repetitively moving significantly heavy furniture, sprinting after children, walking up several flights of stairs). When those long-term and short-term stores are used it can result in a lower blood sugar reading.
See Yourself Health: Can you discuss the role of exercise or physical activity in diabetes management?
Coach Rani: Exercise can improve one’s mood in the short term, as well as encourage self-accountability and learning new body-based skills. Physical activity creates body awareness, promotes self-trust and self-confidence, as well as proof of capability to learn new habits. Long-term, movement can be the deciding factor for the level of success you have with achieving your physical activity goals, and may likely have bonuses such as lowering A1C, reducing distress levels, body composition changes (increasing muscle growth, reducing fat cell mass, balancing water stores, reducing fecal waste, increasing bone mass). Other benefits from implementing movement into one’s T2D self-management plan is preventing/minimizing cardiovascular and brain-vasculature health issues; as well as issues in major organs such as eyes, kidneys, liver, and pancreas.
See Yourself Health: What kinds of exercise are recommended for individuals living with diabetes? Can you explain why?
Coach Rani: As an individual monitoring their health to improve their T2D diagnosis, exercises similar to the ones listed could help:
Marching High-Knees, Standing Knee Circles (Hip Flexor muscle group)
Calf Raises, Toe Lifts (Standing) Anterolateral Lower Leg muscle group [Movement that develops the above mentioned muscles aids in tripping prevention, and balance improvement.]
Bent-Knee Side Leg-Lifts, Bent-Knee Reverse Leg-Lifts (Standing or on Hands-and-Knees; Gluteal Muscle Group)
Hip Rockers, Balloon Belly Breathing (Standing or Lying on back; Pelvic Muscle Group)
Double Arm-/Leg-Lifts (Lying on stomach), Bent-Over Reverse Arm Lifts (Standing, Bent-at-hip; Latissimus Dorsi Muscle)
Shoulder Shrugs, Head & Shoulder Wall Presses (Trapezius muscle) [Movement that develops the above mentioned muscles aids in core stability, spinal safety, lower back and upper back alignment, correct posture.]
These exercises can also be done while standing, lying on the back, lying on the stomach, using a wall, or stable chair as support, as well as with weights.
See Yourself Health: Can you talk about ways to maintain or increase muscle mass?
Coach Rani: Some helpful ways to maintain muscle mass as well as increase muscle mass is to vary your F.I.T.T. with your exercises and overall workouts: F = frequency, I = intensity, T = time, T = type. When considering changing any of these aspects of your physical activity, keep the following in mind: (1) Track what you do so that you know where you may need to make adjustments; (2) Embrace self-grace and accept that some bodily changes take time and that set-backs will happen; (3) Avoid “Revenge Workouts” [exceeding your typical workout when you have missed an exercise session].
See Yourself Health: What advice do you have for someone who is interested in increasing their physical activity?
Coach Rani: Choose something you enjoy doing (have done before, want to keep doing, or would like to try). Make sure the activity is related to the changes you want to see in yourself, and that it is aligned with your current abilities, as well as provides a slight challenge that can elevate your confidence.
See Yourself Health: Advice for staying motivated?
Coach Rani: Your “Why” and knowing that exercising involves various lifestyle changes, that cannot be implemented all at once, are positive mindsets to constantly have. There is no magic pill for movement, therefore allowing yourself to have fun while keeping your longevity and vitality in mind are top physical activity motivators.
See Yourself Health: What is your favorite way to get moving?
Coach Rani: Reformer Pilates, Rowing, Long Walks, Water Aerobics, Tennis, Dancing, and Weightlifting.
See Yourself Health: In summary, can you discuss the importance of physical activity and consistency?
Coach Rani: Physical activity is a way to better self-image, self-esteem, self-trust, and self-confidence. Consistency helps you respect the things that your body can do, that with practice, can improve and expand; as well as position you to reduce or manage your T2D symptoms.
See Yourself Health: Any closing words/final pieces of advice for folks in our community on their health journeys?
Coach Rani: Overwhelm (or over-excitement) can happen when brainstorming your workout goals – happens to us all :D Lean on what you have learned from your modules and meetings, as well as your assigned Health and Wellness Coaches who have a wealth of tools to collaborate with you on what you truly want out of your physical activity and how to show up for yourself to achieve it.
Coach Rani’s expertise highlights the significant role that regular physical activity plays in managing diabetes and improving overall well-being. From lowering blood sugar levels to boosting confidence and reducing the risk of complications, exercise is a powerful tool for those living with diabetes. Remember, consistency and finding activities you enjoy are key. Take Coach Rani’s advice to heart and start incorporating more movement into your daily life. Your body and mind will thank you!