Sport with diabetes

Sport with diabetes -
why not chess boxing?

Venko talks about his passion for sport. Chess boxing is a new sport which combines chess with boxing in alternating rounds. Official competitions are held in 11 rounds. Venko decided to keep on an active life with sport and chess boxing after consultation with his diabetologist and he feels very well with it.

More exercise - What's the use of that?

Have you ever asked yourself whether all the time and effort involved in "more exercise" is worth it? We say: Yes, the time and effort are worth it, even from day one.

Higher insulin sensitivity

Higher insulin sensitivity:

Following physical activity, the body once again reacts more sensitively to insulin. Glucose can be used up more effectively.

Better blood glucose values

Better blood glucose values

After physical activity, the liver and muscles slowly refill their stores of glucose. For this reason, the blood-glucose-lowering effect of athletic activities lasts for several hours.

Keep weight under control

Keep weight under control:

More exercise helps to lose excess weight or maintain current weight. Physical activity has a positive effect on the cardiovascular system, blood lipid levels and blood pressure.

Good mood

Good mood:

Exercising in fresh air and sunlight improves mood. Exercise decreases stress and releases feel-good hormones in the body. However, these good effects only last a maximum of 48 hours. To achieve a lasting positive effect, a lifelong switch is necessary.

Look for a sport which is preferably fun for you – you will then benefit in any case.

How much sport
is needed to be effective?

Each additional minute of "body work" counts. Experts recommend at least a half-hour of moderately brisk walking every day. Even if you can't yet manage that today: Do your utmost to make regular exercise a firm habit in your life. Because only those who start can improve!

Try to maintain a minimal level of physical exercise every day. This minimum – from the standpoint of energy – is only 4 kcal per kg body weight. For a person who weighs 70 kg, this corresponds to burning an additional 280 kcal. This can be accomplished with about ½ hour of cycling per day.

Calories burned
(per 30 minutes)

The ideal level of physical activity is 7 kcal per kilogramme of body weight per day.

  • House-cleaning, shopping, hedge-trimming
    120 kcal
  • Light aerobics
    100 kcal
  • Yoga
    135 kcal
  • Aqua aerobics
    140 kcal
  • Lawn mowing
    140 kcal
  • Dancing
    175 kcal
  • Walking (6 km/h)
    180 kcal
  • Golf
    195 kcal
  • Hiking
    200 kcal
  • Digging in the garden
    240 kcal
  • Jogging, tennis
    245 kcal
  • Cycling
    280 kcal
  • Swimming
    300 kcal
  • Climbing stairs
    330 kcal

An example

A person weighing 70 kg should burn 490 kcal per day during exercise alone. This corresponds to approximately 45 minutes of swimming or 1.5 hours of hiking.

Extended table

Download here

Download

Rules of Thumb

Do not overexert yourself, especially at the beginning. Check your pulse during athletic activities. A heart rate of 180 per minute minus your age should not be exceeded.

In the beginning, maintain a 10-minute period of exertion. Then slowly increase time and intensity. Long-term effects are achieved with 30-60 minute intervals 3 to 4 times per week. Measure your blood glucose before and after periods of exercise. Keep your emergency glucose handy so that you can take action promptly.