If you have diabetes, exercise is definitely on the to-do list. Please start with these starter tips.
- List fun activities. There are many options that don’t necessitate going to the gym. Which ones sound good? Think about activities you’ve always wanted to try or have enjoyed in the past. Athletics, dancing, yoga, walking and swimming are all good choices. Any activity that raises your heart rate will do.
- Get your doctor’s permission. Let your doctor know what you want to do. They can make sure the patient is ready for the activity and will also perform tests to see if changes to diet, insulin, or diabetes medications are needed. The doctor can also help determine if there is a problem with the amount of time spent exercising each day.
- Measure your blood sugar. Check with your doctor to see if you should measure your blood glucose before you work out. If you plan to work out for more than 1 hour, measure your blood glucose level regularly during your workout so you know if you need to eat a snack. Measure your blood glucose after each workout so you can make adjustments as needed.
- Carry carbohydrates. Keep a small amount of carbohydrate snacks, such as fruit or fruit drinks, with you at all times in case your blood sugar gets too low.
- Take it slow. If you rarely exercise, start with 10 minutes of exercise at a time. Gradually increase to 30 minutes of exercise per day.
- Do strength training at least 2 times a week. Strength training can improve blood glucose control. You can lift weights or use resistance bands. Or you can do push-ups, lunges, and squats, all of which use your own body weight as resistance.
- Make exercise a habit. Exercise, eat and medicate at the same time each day to prevent hypoglycemia.
- Put the secret out in the open. Work out with someone who knows you have diabetes and knows what to do if your blood sugar gets too low. It’s also more fun. Just in case, you can also wear a medical identification tag that says you have diabetes or carry a card that says you have diabetes.
- Take care of your feet. Wear athletic shoes that are properly shaped and appropriate for activity. For example, don’t jog in tennis shoes because your feet need a different type of support when you run. Check and clean your feet daily. Tell your doctor if there are any new problems.
- Hydration. Drink water before, during, and after your workout.
- If there is sudden pain somewhere, stop the workout. If a muscle appears mildly sore, it is normal. Sudden pain is not normal. It is unlikely to be injured unless you work out too much, too fast.
10 health benefits to be gained
Remember that exercise can provide many benefits, including:
- Helping your body use the insulin that controls blood sugar.
- Burning excess body fat.
- Build muscle and bone.
- Lower blood pressure.
- Lower blood pressure.
- Lower low-density lipoprotein (LDL), the “bad” cholesterol.
- Raises high-density lipoprotein (HDL), the “good” cholesterol.
- Improve blood flow.
- Improve blood flow.
- Reduces the risk of heart disease and stroke.
- Reduces the likelihood of heart disease and stroke.
- Enhances physical performance and makes people feel good.
- Stress relief.
How does exercise affect blood sugar?
When you work out, your body needs blood sugar (also called glucose) to produce extra energy.
When doing something quickly, such as sprinting to catch a bus, muscles and the liver release glucose for fuel.
When exercising moderately for a long period of time (like hiking), there are huge rewards. When you exercise this way, your muscles absorb more glucose, which helps lower your blood sugar levels.
If you are doing a strenuous workout, your blood glucose levels may temporarily increase after you stop exercising.