Are you diabetic? Are you wondering which type of exercise you can engage in? Well, we will educate you more about physical activity and diabetes. Due to its complexity, it has become difficult for physicians alone to give the required care. Hence, the patients are advised to take control of the condition, and one way of doing so is to become physically active. A good and regular exercise plan is the cornerstone of preventing and treating diabetes mellitus. You can come up with the best exercise program when you work it out with your doctor. Exercising does the following;
It increases muscle strength, endurance, and power.
Improves stability and balance
It prevents falls and related injuries.
Preparing for the exercise
You need to prepare for the exercise to make it safe and enjoyable. Before beginning a physical activity, the individual should be screened for any underlying complications. There should be a warm-up of 5-10 minutes of aerobic exercises, such as walking. It should be carried at low-intensity levels to prepare the skeletal muscles, lungs, and the heart for a progressive increase in intensity. There should then be a cool down that will last for 5-10 minutes as well.
For aerobic exercises, use polyester or cotton-polyester socks to keep the feet dry and protect them from blisters.
It is good to monitor your feet closely before and after the exercise for blisters or potential damage to the feet
Ensure that you have a diabetes identification bracelet or a tag when exercising
Ensure that you are adequately hydrated before you begin the physical activity
Kinds of exercises
Aerobic and resistance workouts have been found useful in reducing glycemic index. Each day, plan a 30-1 hour exercise. You can break this to 15 minutes, making it more manageable and effective. Aerobic workouts include
A 30-60 minutes’ walk for at least three times a week. You can later make it 5 days a week.
Go for swimming to stretch and relax your muscles
Cycling is another useful exercise. Ensure that you cycle in the street that is safe and not busy
Low-impact aerobic exercise can also be of great help
These types of workouts are suitable in helping a patient
To respond better to insulin
It lowers the risk to heart disease
It improves how the body uses the sugar
These workouts are recommended for young people with diabetes but not for older ones or those with long-standing cases of diabetes.
Some of the exercises in this category include;
Exercising with weight
Exercising against gravity
Exercising with your body weight as the load
Stretching exercises are also crucial in making your joints flexible and reducing injuries when doing other activities. Some of them include:
Sitting harm string stretching exercise
Plantar fascia stretching exercise
Hip flexors and adductors
Biceps and triceps stretching exercises.
Do not exercise if your glucose levels are below 100mg/dl or more than 250mg/dl
When exercising, ensure that you have immediate access to things that will be helpful in case you suffer hypoglycemia, hyperglycemia or diabetic ketoacidosis
If you have a prolonged exercise that lasts for 30 minutes to 1 hour, have a carbohydrate snack every 30 minutes