Exercise is one of the key ways to manage type 2 diabetes, but that doesn’t mean you have to get up at 5 a.m. and jog around the neighborhood.
Start small and pick something you enjoy, such as dancing, gardening, or even walking your dog. Celebrate your successes when you do. Or start over if you’ve stopped exercising for a while.
“People always think exercise is hard and don’t want to start, but once they do, it becomes a part of their life,” said Karen Kemmis, certified diabetes education specialist at SUNY Upstate Medical University, “and a lot of people feel great after they exercise. ”
Benefits of exercise
Exercise not only makes people stronger, it also provides energy to the body. Exercise also helps insulin work better in the body.
Consult your doctor before you start exercising, especially if you have diabetes complications. With your doctor’s permission, consider the following suggestions.
Set goals
Think about what you want to achieve. Is it trying to play with your kids without getting tired? Is it that you want to lose weight and get in shape? Or do you want to reduce pain or improve your blood sugar levels? Write down your goal so that when you want to lie in bed or watch TV, you can think about it and get up to exercise.
Step-by-step
Start with 5 to 10 minutes of exercise at a time. As your body gets stronger, increase the time or exercise multiple times a day. Exercise 150 minutes per week. Try not to stop exercising for more than 2 days in a row. Do a combination of exercises that get your heart rate up, such as swimming and jogging. Also try strength training, such as lifting weights or using resistance bands.
Follow your body’s response.
Follow your body’s response
If you feel pain after an exercise session, you need to switch to another method. If walking hurts your back, knees or feet, try riding an exercise bike or doing water aerobics. A physical therapist or doctor can help us find the right exercise.
Find a comfortable place to exercise
If you don’t want to go to the gym, then find a workout program that makes you comfortable. Find a local community center or fitness facility and work out with people you feel comfortable with.
Protect your feet
Wear shoes and socks that fit. Check your feet daily for nerve damage, ulcers or pain.
Be active
Stay active in your daily life. If you don’t know what motivates you to get active, then pick up a pedometer or fitness tracker so you can see how many steps you are walking each day and help you become active.
Make working out fun
If working out is boring for you, try watching TV, listening to music, or listening to recordings while you run on the treadmill. If you like to dance, do it at home or in your community.
Seek help
If you will feel more enjoyable working out on your own with a friend, invite them along. If you want to work out alone, ask others to help you follow the program.
Track progress
Use a calendar or blood glucose log to record the following information:
- Exercise time.
- Length of workout.
- Total number of steps for the day.
- Reward yourself for achieving your goal (except for food). Consider buying new workout clothes or gear.
- Forgive yourself. Don’t get discouraged if you don’t complete your workout plan. Clarify your goals, make a plan, and start over.
The ideal time to exercise
It is best to exercise 2 hours after a meal. There is still energy in the body at this time to burn calories.
Karen says for those at risk of hypoglycemia, test your blood sugar level before exercising. If your blood sugar is below 100 mg/dl, take 15 grams of carbohydrate, which is equivalent to a slice of bread or a small apple. You can then start exercising within 5-10 minutes. If your blood glucose is below 70 mg/dl, wait until your blood glucose is back to at least 100 mg/dl before you start exercising.