You may have heard that exercise helps burn excess sugar in your body and also increases your body’s sensitivity to insulin, which is a good thing. And it’s true! Exercise can also reduce stress and improve mood and overall health. Here’s how people with diabetes can start exercising, ideally 30 minutes a day.
Safe exercise
- Exercise programs should only be implemented with your doctor’s approval. Make sure your doctor is aware of the use of your diabetes medications.
- Carry at least 15 grams of fast-acting carbohydrates with you in case of hypoglycemia. You may choose half a glass of juice or a glucose tablet or gel equivalent to 15 grams of carbohydrate.
- Wear well-fitting, activity-appropriate shoes and polyester athletic socks. Athletic socks dry faster and create less friction than cotton socks.
- Check your feet before and after exercise. Check for blisters or breakouts.
- Drink plenty of water before, during, and after exercise.
- Wear a medical identification hand band or keep a medical record in your pocket.
- Check blood glucose levels before and after exercise.
- Check blood glucose levels before and after exercise to make sure they are in the target range. Before you start exercising, your doctor will tell you what this target range is. This is especially important if you are using insulin. After strenuous or prolonged exercise, it may be necessary to consume at least 15 grams of carbohydrate within 2 hours to prevent hypoglycemia.
- If you experience shaking, feel anxious or sweat more than usual, or feel a change in your heartbeat, stop exercising immediately and test your blood glucose. If the results are low, follow your doctor’s advice.
- You should warm up for 5 to 10 minutes before you start exercising. For example, walk or ride a bike slowly. After the workout, do 5 to 10 minutes of gentle exercises and mild stretching.
Quick workouts without going to the gym
Any exercise that gets the heart rate up and the body sweating will do. You don’t have to have a health club membership or hire a personal trainer. And here’s a little secret: you don’t have to do all 30 minutes of exercise at once. Just 10 minutes in the morning, 10 minutes in the afternoon, and 10 minutes in the evening.
Here are some simple routines that can also be considered exercise routines.
- Walk your dog. If you don’t have a pet, take a walk with a friend or neighbor. Or take a lunchtime walk with a few coworkers.
- Rake up leaves, mow the lawn, or dig in the dirt to clean up the garden.
- Play hide-and-seek with the kids.
- Ballroom dancing. You can also take a dance class. Modern, ballet or street dance is fine. It doesn’t matter which dance you choose, it’s important to move.
- Rotary skating. Roller skating burns about 225 calories per hour and uses muscles that may have rusted.
- Tennis or any team sport. Not only will you make new friends, but you’ll also help yourself keep moving.
- Swimming. Swimming is a great full-body exercise that helps relax the body. Swimming is also a low-impact exercise that puts less pressure on your joints.
- Walk after dinner. Taking a walk at the end of the day can help relax the body and reduce stress after a busy day. Take more inclines and new routes.
- Wash the car or clean the house. Even if you don’t do a deep clean, just organizing your closet can be a good workout.
Try to move around a little bit every day, whenever you can.
- While doing housework, put on some fun music and increase the range of motion. Work in a squat: Bend your hips and knees as if you were sitting in a chair. Make sure your knees don’t go over your toes.
- Instead of taking the elevator, climb the stairs instead. If you have to go up to a high floor, get off the elevator a few floors early and climb the stairs up the remaining floors.
- Don’t use the phone or email to contact colleagues at work. Walk up to a colleague’s desk and communicate face-to-face.
- Walk or pace while on the phone at home or at work.
- Park at the end of the parking lot, then take your bag to your car after each purchase.