Exercise is an effective way to control diabetes. Exercise keeps blood glucose, blood pressure and cholesterol levels normal, and also makes insulin more effective. In order to exercise safely, a number of precautions need to be taken.
Certified fitness trainer Jeanette DePatie spells out the right and wrong things to do below.
Start slowly and gradually increase the difficulty
DePatie says that if you haven’t exercised regularly for a while, don’t think you can start again at the intensity you just stopped. First, consult your doctor about it.
When you have your doctor’s approval, start with simple exercises. Try something gentle, such as walking, dancing, or bicycling. 5 to 10 minutes a day. Build up to 30 minutes a day, five or more days a week.
Monitoring blood glucose levels
DePatie said, “Blood sugar should be monitored frequently before and after exercise, especially when you first start exercising.” Exercise can cause blood sugar levels to drop. “Make sure you have some quick-acting carbohydrates, such as sports drinks, juice or glucose tablets, so you can raise your blood sugar levels quickly.”
Take good care of your body, starting with your feet
Wear a clean pair of socks and a pair of athletic shoes that fit, DePatie said. Check your feet for blisters, redness or irritation. Rehydrate promptly before, during and after exercise. Protect yourself from extreme heat or cold temperatures.
Always stay active
Burn extra calories, even if you are not in the habit of exercising. If you sit for a long time, get up and walk at least every 90 minutes. Reduce driving and choose walking instead. Choose stairs over elevators. Park at the end of the parking lot, etc. All of these ways can increase exercise.
Do not exercise if your blood glucose level is too low or too high. Exercising with blood sugar below 100 mg/dl or above 250-30 mg/dl may be a safety risk. Eat some snacks or wait until your blood sugar levels are relatively normal before you start exercising.
If you feel pain, stop exercising immediately. If you feel dizzy, short of breath, disoriented, or in pain, stop exercising.
Exercise should not be interrupted for more than 2 days. An occasional day without exercise is allowed, but it is best to stay consistent with your exercise program.