It is well known that exercise is good for the heart and can help with weight loss. But what is less well known is that exercise can also prompt the body to use insulin more efficiently, which can lower blood sugar levels and reduce a patient’s need for medications, insulin, or other therapies.
Consistent exercise over time can help patients regulate their glycated hemoglobin (HbA1c) levels, a measure of how well blood sugar has been controlled over the past 3 months.
Patients can start exercising in the following 7 ways.
1. Understanding physical status
Before exercising, patients need to ask their doctor if they are physically fit to do so. Patients with diabetes who have damage to blood vessels in the eye or who have cataracts or glaucoma should not practice weight lifting. If there is nerve damage in the feet associated with diabetes, do not choose exercises that will cause too much pressure on the feet. Your doctor will advise you accordingly on what activities you can do.
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2. Do aerobic exercise
People with diabetes can generally do walking, jogging, biking, swimming, and other aerobic exercises that are good for burning calories and strengthening heart function. The intensity of exercise is at least 150 minutes of moderate aerobic exercise per week.
3. Strength training
Exercising with weight-lifting equipment or using resistance bands can help increase muscle strength. Muscle exercise also boosts metabolism and helps burn more calories.
4. Watch your blood sugar
Some medications can make blood sugar too low, causing dizziness, fainting, or cramping. It is recommended that patients test their blood glucose levels before exercise and have a snack if their blood glucose level is below 5.6 mmol/L. Patients are advised to carry juice or glucose tablets with them so that they can quickly replenish them in case of a sudden drop in blood sugar. If taking insulin or other medications, it is recommended to consult a physician to clarify if the medication needs to be adjusted during exercise, or before going to the gym.
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5. Be safe
Warm up before your workout and take a short break after your workout. Drink plenty of water before, during and after your workout to avoid dehydration. Some mild pain after starting a workout is normal, and it is also normal to have difficulty breathing during a workout. If you suddenly feel pain in your lower abdomen, can’t breathe even after slowing down your exercise or stopping, and feel dizzy, you should stop exercising immediately or even seek immediate medical attention.
6. Protect your feet
People with diabetes must pay attention to their feet. You should check your feet for blisters or discomfort before and after exercise, and moisture-wicking socks and gel insoles can help protect your feet.
Patients are encouraged to wear a medical ID with them to get assistance in case of an emergency.
7. Ask a professional
It is best to learn the basics of exercise from a professional, including developing a workable plan and how to avoid injury.