Diabetes and exercise: fun ways to get healthy

Diabetes and exercise – two things that go together perfectly. But who said exercise had to be at the gym? Here are some fun ways to get active without even noticing it.

Fun while exercising

The joy of dancing is that it’s good exercise, but so much fun that you won’t even notice you’re getting fit… Much better than trying to jog around the block! Dancing is, at heart, both art and sport. If you’ve been tempted to pull some moves like you’ve seen on TV’s Strictly Come Dancing and So You Think You Can Dance, but haven’t managed to make the move from the couch to the dance floor, this is the year to do it!

Why dancing is good for you

What many people don’t realise is that dancing has a number of health benefits. Dance is a full mind and body workout that burns calories and lowers your heart rate, blood pressure and cholesterol. As with all kinds of diabetes and exercise, dancing makes the body more sensitive to insulin, which means the insulin works better in your system. Because dancing is a weight-bearing activity, where the body works against gravity, it can also help strengthen bones, improve balance, posture and coordination. This makes for strong bones that, in turn, may reduce the risk of falling and osteoporosis.

Depending on the dance form, it can also help to strengthen muscles in the stomach and thighs. Plus, the mental work to remember dance steps and sequences actually boosts brainpower and develops memory.  For those with diabetes, dancing – like other forms of physical activity  – promotes weight loss and lowers blood sugar. Exercise for diabetics can be really fun, which is essential if you’re going to make it part of your daily routine.

Mental health benefits of diabetes and exercise

Dancing offers the opportunity to socialise and make friends, and moving your feet to a good tune can be a real pick-me-up. Apart from reducing stress, the biggest benefit of dancing is that it is fun (lots of fun!)

And there are so many options to choose from! Whether your style is stomping your feet in gumboots or to ‘sokkie’ on the dance floor with your partner, you can still enjoy the health benefits.

How to get involved

Whether you like to jive, tap, or tango, shake your belly or let yourself go to the beat, there’s a style of dancing that’s right for you. Different types of dance include ballroom, ballet, nia, afro-fusion, hip-hop and free dance, among others. The first step is to have a plan. Ask yourself what style of dance you think you might enjoy – do you like something more formal, or free? Then, consider how much time you can spare in your week, how fit you are and if you have any pre-existing injuries.

Once you know what you want, it’s time to find it! Check community noticeboards and local gyms to find out when and where classes or events are being held, and invite a friend to go with you if you feel too shy to go to the first class on your own. Convinced you have two left feet? Take lessons. Most dance studios hold beginners’ courses and welcome people with disabilities. Learning a new skill can be a real confidence booster and if you start now, you’ll definitely have new skills to show off at your end-of-year Christmas party!

What to wear

Wear comfortable clothing that gives you freedom of movement and shoes that fit the dance form. Some classes, like ballet, tap or jazz, might need special footwear depending on your level. Avoid wearing jewellery, as earrings, rings and necklaces can scratch you or get caught in clothing. Most importantly? Wear a smile.

How to warm up

Remember that because dancing isn’t the same movements that you do in daily life, you need to warm the body up and treat the dance hour like an exercise session, with a warm-up, movement preparation, dance, and cool down. Once you’ve done your warm-up and you understand the main demands of the type of dance you’re doing, you can let your body go and enjoy.

We asked biokineticist Sarah Hall for some tips on how to warm up for each of these dance styles.

Ballroom:

A large focus of ballroom is technique and posture, so you need to ensure that in your warm-up you help lengthen your spine. The goal is to engage your neck, shoulder blades and core muscles, so that you reduce strain and tension from this form of dancing.

Nia:

This dance is about moving with balance, without too much effort. It is a combination of yoga, modern dance, jazz and tai chi. A whole body warm-up with deep breathing would be best here.

Ballet:

Although rhythmic and seemingly calm, ballet is one of the most demanding kinds of dance. Muscle endurance, power and strength, as well as flexibility of joints, are all required. Before starting ballet classes, it’s a good idea to try a few one-on-one classes or test out the poses so you know how far you can move.

Hip-Hop:

This is an extremely physical but hugely enjoyable dance form. Hip-hop uses movements that require strength and balance to control your body weight. Body weight exercises that prepare the body for this challenge, like dips, push-ups, sit-ups, lunges and squats, would be great to include in your warm-up. It’s also a good idea to strengthen and protect the spine because it’s such a high impact form of dance.

Free dance:

Spontaneous and with no choreography, free dance has no rules and boundaries. So it’s important to combine the tips of all the types of dance above and ensure that you follow the structure from the warm-up to the cool down.

Types of dance to choose from

African dance

Gumboot dancing has its roots in South Africa among black mine workers, but is now world-famous. Rhythmic body movements using all parts of the body accompanied by a forward bending motion are characteristic of African dance, and dance steps are performed with the feet and knees facing forward. Percussion often dominates the music – some dance studios hire drummers to accompany classes and rehearsals.

Zumba

You don’t need to be a great dancer, or be born with rhythm, to have a good time in Zumba classes. The upbeat Latin American rhythms of salsa, flamenco, and merengue music make Zumba classes feel more like a dance party than a workout. But Zumba classes are more than just a good time. Regular weekly attendance at Zumba improves health and fitness levels, and can lead to weight loss.

Indian classical dance

The origin of Indian classical dance stems from sacred Hindu musical theatre styles. The umbrella term, Indian classical dance, includes seven major styles: Kathak, Bharatnatyam, Manipuri, Kathakali, Odissi, Kuchipudi and Mohiniyattam. Indian classical music is played with the dance, and percussion forms part of this musical backdrop. It is common for dancers to wear bells around their ankles to complement the percussion. This form of dance is known to improve physical fitness, tone the body and increase stamina. The concentration required strengthens mental abilities, self-esteem and helps the body-mind relationship.

Ballroom dancing

Styles of ballroom dance include waltz, foxtrot, tango, cha-cha, swing, and others. With very few exceptions, all of these are danced with a partner. People with diabetes attending ballroom or Latin American dance classes are also more likely to keep participating in the activity over time, compared with an exercise programme at home or at the gym. “Studies have also found that compared with traditional cardiac workouts, people with heart conditions who danced for just 20 minutes 3 times a week saw significant improvements in their heart health,” explains Kate Bristow, a Diabetes Specialist Nurse in Pietermaritzburg and the Midlands.

Exercise for diabetics: how to stay motivated

Staying motivated isn’t hard if you stay flexible and have fun. Eventually, you’ll realize that you’re actually enjoying the workout – and before you know it, you’ll be looking forward to exercising. This is true for kids as well – exercise is essential for kids with diabetes.

We asked biokineticist Ilona Padayachee for a few tips.

Participate in group exercises

Having a friend that holds you accountable is a way of keeping motivated to exercise. Group exercise classes are usually fun, especially if it’s with a group of friends. Here’s how to get started!

Play music

When you feel discouraged or experience a slump in motivation, put on some fun tunes and your mood will soon change.

Don’t make exercise seem like hard work

When you start treating exercise like hard work, that’s exactly what it will become. Your exercise routine should be light, fun and exciting rather than something you have to do. Don’t let yourself get a bad attitude towards exercise: if this happens you’ll be more likely to give up than press on to reach your exercise goals.

Keep an exercise log

Having a visual reminder of the days you work out will keep you motivated to keep going. Also make a note any time you reach your exercise goals: if your clothing fits you better, if you’re feeling and looking healthier, or if your blood sugar levels have stabilised.

Hire a personal trainer

When you start paying for services, you’re more likely to stick to the exercise programme. Most personal trainers will charge you the full rate if you cancel at the last minute, so you’re less likely to do that!

Keep positive

Always try to have a positive attitude towards exercise. A positive mind can help you to achieve all of your exercise goals and remain focused and motivated.

Exercise for diabetics is so important… But it doesn’t have to feel like hard work! Tell us what you enjoy doing – or even share a pic! – on South Africans with Diabetes.

Expert tips from diabetes educator Fiona Prins:

“Being active helps control blood sugar levels, so when you have diabetes it’s really important to exercise. As a ‘diabetes and exercise’ rule, aim for 30 minutes a day, five days a week. Regular physical activity will help keep your weight down, reduce blood pressure, raise good cholesterol (HDL) and lower bad cholesterol (LDL) in the bloodstream. Other benefits of exercise include being able to sleep better and better health in general.”

Let us know what dance moves you try out on South Africans with Diabetes on Facebook!