Cdt. S Sailesh Kumar submitted a biology project on diabetes and exercise. He acknowledges the guidance of his biology master Mr. Aravind Arunkumar. The project discusses the types and symptoms of diabetes, how exercise can help control blood sugar levels and regulate insulin sensitivity for those with diabetes. It recommends aerobic exercise, strength training, and flexibility exercises for diabetes management and prevention. Maintaining a healthy lifestyle through diet, exercise and weight control can help prevent or delay the onset of type 2 diabetes.
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ACKNOWLEDGEMENT
I would like to express my special thanks to my Biology master
Mr. Aravind Arunkumar for his guidance and his support in
completion of this project.
I would also like to express my gratitude to the Principal, the
Vice-Principal and the Administrative Officer for giving me this
wonderful opportunity.
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SAINIK SCHOOL AMARAVATHINAGAR
This is to certify that cadet CBSE
Roll no: has satisfactorily completed the Project
work in Biology laid down in the regulations of CBSE for the AISSCE
Practical examination for class XII to be held in Sainik School
Amaravathinagar on
(Aravind Arunkumar)
PGT for Biology
EXAMINERS:
1. Name: Signature:
(External)
2. Name: Aravind Arunkumar Signature:
(Internal)
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CONTENTS
➢ Introduction
➢ Diabetes
• What is diabetes?
• Types of diabetes
• Symptoms of diabetes
• Interesting facts
➢ Exercise
• Physical activities and diabetes
• Diabetes medication and exercise
• How much exercise do we need?
• Type 2 diabetes prevention tips
➢ Conclusion
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INTRODUCTION
Exercise helps control weight, lowers blood pressure, reduces
harmful LDL cholesterol and triglycerides, raises healthy HDL
cholesterol, strengthens muscles and bones, and reduces
anxiety. Exercise can help regulate blood sugar and increase the
body's sensitivity to insulin. Both are important for people with
diabetes.
Exercise makes it easier to control Diabetes. When we have
Type 2 diabetes, physical activity is an important component of
your treatment plan. It's also important to have a healthy meal
plan and maintain blood glucose level through medications or
insulin, if necessary.
Now let us look into the various types of Diabetes, the way it
affects our body and how we can use Exercise to control and
regulate this deadly chronic disease.
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DIABETES
What Is Diabetes?
Diabetes is a disease that affects your body’s ability to
produce or use insulin. Insulin is a hormone. When your body
turns the food you eat, into energy (also called sugar or
glucose), insulin is released to help transport this energy to the
cells. Its chemical message tells the cell to open and receive
glucose.
If you produce little or no insulin, or are insulin
resistant, too much sugar remains in your blood. Blood glucose
levels are higher than normal for individuals with diabetes.
Types of Diabetes
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Type 1 diabetes
Type 1 Diabetes is believed to be an autoimmune condition.
This means your immune system mistakenly attacks and
destroys the beta cells in your pancreas that produce insulin.
The damage is permanent.
What prompts the attacks isn’t clear. There may be both genetic
and environmental reasons. Lifestyle factors aren’t thought to
play a role.
Type 2 diabetes
Type 2 Diabetes starts as insulin resistance. This means your
body can’t use insulin efficiently. That stimulates your pancreas
to produce more insulin until it can no longer keep up with
demand. Insulin production decreases, which leads to high
blood sugar.
The exact cause of type 2 diabetes is unknown. Contributing
factors may include:
• genetics
• lack of exercise
• being overweight
There may also be other health factors and environmental
reasons.
Gestational diabetes
Gestational Diabetes is due to insulin-blocking hormones
produced during pregnancy. This type of diabetes only occurs
during pregnancy.
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Symptoms of Diabetes
Diabetes symptoms vary depending on how much your blood
sugar is elevated. Some people, especially those with
prediabetes or type 2 diabetes, may not experience symptoms
initially. In type 1 diabetes, symptoms tend to come on quickly
and be more severe.
Figure 1:Some symptoms of Type 2 Diabetes.
Some of the signs and symptoms of type 1 and type 2 diabetes
are:
➢ Increased thirst
➢ Frequent urination
➢ Extreme hunger
➢ Unexplained weight loss
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➢ Presence of ketones in the urine (ketones are a by-
product of the breakdown of muscle and fat that
happens when there's not enough available insulin)
➢ Fatigue
➢ Irritability
➢ Blurred vision
➢ Slow-healing sores
➢ Frequent infections, such as gums or skin infections
and vaginal infections
Type 1 diabetes can develop at any age, though it often appears
during childhood or adolescence. Type 2 diabetes, the more
common type, can develop at any age, though it's more
common in people older than 40.
Interesting Facts
Fact #1: Diabetes is not caused by eating sugar.
Fact #2: People with diabetes can enjoy sweets.
Fact #3: Gestational diabetes does not mean your baby will have
diabetes
Fact #4: Diabetes causes a lot of emotions.
Fact #5: Diabetes takes time and adjustment.
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EXERCISE
Types of Exercise
Aerobic exercise involves repeated and continuous movement of
large muscle groups. Activities such as walking, cycling,
jogging, and swimming rely primarily on aerobic energy-
producing systems.
Resistance (strength) training includes exercises with free
weights, weight machines, body weight, or elastic resistance
bands. Flexibility exercises improve range of motion around
joints. Balance exercises benefit gait and prevent falls. Activities
like tai chi and yoga combine flexibility, balance, and resistance.
➢ Aerobics.
➢ Flexibility Workout.
➢ Strength Training.
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Physical Activities and Diabetes?
Physical activity is like a “secret weapon” to help fight diabetes.
When you exercise, your muscles use glucose for energy. This
reduces the amount of glucose in your blood. Exercise also
makes your body more sensitive to insulin, which means that
insulin can do a better job of moving glucose from your blood
into your cells. Exercise also helps improve other medical
problems that are common in people with diabetes, such as
high blood pressure and high cholesterol.
Diabetes Medication and Exercise
You should check your blood glucose level before and after
exercise, especially if you take insulin or oral medications to
lower blood glucose. Exercise changes the way your body reacts
to insulin and this can make blood glucose levels too low or too
high. These are serious conditions but with the right
monitoring, you can avoid them. Fear of these conditions
should not keep you from exercising.
Because exercise can lower blood glucose, some diabetes
medication doses may need to be adjusted when you exercise.
How Much Exercise Do We Need?
The Diabetes Association (DA) recommends the following
physical activity for adults with type 2 diabetes for blood sugar
benefits and overall health:
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• At least two and a half hours of moderate to vigorous
intensity physical activity per week (i.e., brisk walking,
water aerobics, swimming, or jogging).
• Two to three sessions of resistance exercise per week.
Resistance exercise is physical activity that strengthens
muscle strength, such as lifting five-pound weights or doing
push ups.
• No more than two days in a row without physical activity.
• Breaking up sitting time every 30 minutes during the day.
• Incorporate flexibility exercises, like stretching or yoga into
your weekly routine.
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Type 2 Diabetes Prevention Tips
• While genetics plays an important role in the development
of Diabetes, an individual still has the ability to influence
their health to prevent Type 2 Diabetes.
• There is no known way to prevent Type 1 Diabetes. This
article focuses on ways to control risk factors for Type 2
Diabetes.
• Obesity and a sedentary
lifestyle are the biggest
diabetes risk factors that are
controllable.
• People should watch their
weight and Exercise on a
regular basis to help reverse
Prediabetes, and prevent the
development of Type 2
Diabetes.
• Diet is important because it
helps with weight loss. Some
foods such as nuts in small
amounts provide health
benefits in blood sugar
regulation.
• There is no single recommended Diabetes prevention diet,
but following a sound nutrition plan and maintaining a
healthy weight are important steps in preventing the
disease.
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• Exercise is beneficial even without weight loss in the
prevention of type 2 diabetes.
• Exercise is even more beneficial with weight loss in the
prevention of type 2 diabetes.
• Smoking is harmful in many ways including increasing the
risk of cancer and Heart Disease. It also increases the risk
of developing type 2 diabetes.
• There are medications available that have been shown in
large trials to delay or prevent the onset of overt diabetes.
Metformin (Glucophage) is recommended by the Diabetes
Association for prevention of diabetes in high-risk people.
CONCLUSION
The coming years will be very exciting regarding the advances
in the field of prevention of diabetes. However, the cornerstone
of therapy will likely remain a Healthy Lifestyle.
