Exercise is essential for managing diabetes as it lowers blood sugar levels, improves insulin sensitivity, and enhances general health. It is recommended that diabetic individuals exercise for at least 150 minutes per week. However, those with diabetes must approach exercise with some caution.
Here are some exercise tips for diabetes:
1. Consult with your healthcare team: Before starting any exercise program, consult with your healthcare team, which includes your doctor and a registered dietitian. They can give you personalised advice depending on your health and diabetes management.
2. Educate yourself: Understand the specific benefits of exercise for diabetes management. Understanding how physical activity impacts your body can encourage you to stay active.
3. Consider professional guidance: Consult a professional practitioner, such as a biokineticist or physical therapist, who is familiar with diabetes and can create a personalised exercise program and management plan.
4. Choose a variety of exercises: Your exercise program should include a combination of aerobic exercises (walking, cycling, and swimming) and strength training. This combination promotes cardiovascular health, insulin sensitivity, and muscle strength.
5. Warm up and cool down: Always warm up your muscles and joints before exercising. Followed by a cool-down to gradually restore your heart rate and reduce the risk of muscular pain.
6. Start slowly and progress gradually: If you’re new to exercise or have been sedentary, start with low-intensity activities and gradually increase duration and intensity over time. This approach prevents injury and allows your body to adapt.
7. Monitor your blood sugar levels: Check your blood sugar levels before and after exercise, especially if you use medications that can cause hypoglycemia. This will help you better understand how your body responds to various types of exercise and alter your treatment plan accordingly.
8. Stay hydrated: Drink plenty of water before, during, and after exercise. Dehydration can impact blood sugar levels, so staying hydrated is essential.
9. Snack smart: If your workout extends for an extended period, have a small, balanced snack before exercising to prevent low blood sugar levels. Consider options like a piece of fruit or a small handful of nuts.
10. Wear proper footwear: Choose comfortable, well-fitting shoes appropriate for your chosen activity. This is especially crucial if you have diabetic neuropathy, as proper footwear can help prevent foot injury.
11. Include flexibility exercises in your exercise program: Incorporate flexibility activities, such as stretching or yoga, into your daily routine to promote joint health and mobility.
12. Consistency is key: Aim for regular and consistent exercise. Establishing a routine helps to maintain stable blood sugar levels and has benefits for your health over time.
Exercises to do:
- Aerobic exercises: Walking, cycling, swimming, dancing and elliptical training.
- Strength exercises: Weightlifting helps build muscle, increase insulin sensitivity, and promote overall metabolic health. Squats, lunges, and push-ups are examples of bodyweight exercises that can be done. Resistance exercises can also be used to strengthen the muscles.
- Flexibility and balance exercises: Yoga and Thai chi might help you improve your balance and coordination. Include dynamic and static stretching in your exercise program as well.
Exercises to avoid or approach with caution:
- High-impact exercises: Running and intense aerobics may put you at risk of injury, especially if you have foot problems, neuropathy, or joint disorders.
- Heavy weightlifting: While strength training is beneficial, lifting extremely heavy weights may increase the risk of injury, particularly if you have existing health conditions.
- Exercise in extreme weather conditions: Extreme temperatures might affect blood sugar levels. Be cautious and stay hydrated when exercising in extreme heat or cold.
- Unsupervised intense exercises: If you are taking medicine that can cause hypoglycemia, strenuous activity without proper supervision and blood sugar monitoring may be dangerous. Always monitor your blood sugar levels during and after exercise. Exercise is essential for managing diabetes as it lowers blood sugar levels, improves insulin sensitivity, and enhances general health. It is recommended that diabetic individuals exercise for at least 150 minutes per week. However, those with diabetes must approach exercise with some caution.
Managing diabetes effectively requires more than just medical treatments; it involves adopting a healthy lifestyle, of which exercise is a crucial component. At Samantha Dunbar Inc., we understand individuals’ unique challenges with diabetes and offer personalized exercise programs tailored to meet your specific health needs and goals.
Our team of professionals is ready to guide you every step of the way, ensuring your journey towards better health is safe and effective. Don’t let diabetes control your life. You can take the first step towards a healthier future by booking an appointment with us today. Let us help you discover the power of exercise in managing diabetes and enhancing your overall well-being.
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