Check your heart rate, begin again-1-2-3-4…Everyone should make time in their schedules for working out, but for the diabetic, it can make all the difference. Exercise has many diabetic benefits.
If you have Type 2 diabetes, regular exercise plus a healthy diet may allow you to control your diabetes without the use of shots or oral medication.
BEFORE AN EXERCISE:
Schedule an appointment with your doctor or exercise physiologist for best guide about the type of exercises that are good for him
Be aware of your blood glucose level-before, during and after your work out.
Be sure you have a healthy source of carbohydrates with you—raisins, glucose gel tablets, etc…-just in case your blood sugar level becomes too low.
Warm up and cool down every time you exercise
Stay hydrated!
Carry diabetes ID and, if possible, a cell phone
Wear comfortable clothing
Check your feet for redness, cuts or open sores—this is especially important for exercising when you have diabetes.
Find an accountability partner
Mix it up! Maybe do aerobics 2x a week, go swimming one day, and work out at the gym 2 days. This way you won’t get bored with the same old same old.
Set long range and short range goals.
Reward yourself-do something special when you reach one of your goals.
Keep records. Pay attention to the way your clothes fit, how much medication you take, and how much more energy you have.
PRECAUTIONS:
Exercise when your BG level is high—usually 1-3 hours after eating
When your insulin is up, don’t exercise. Remember, exercise speeds blood flow which affects the rate at which insulin works.
Check your blood glucose twice, 30 minute apart, before starting your workout.If you feel a blood glucose reaction beginning, stop immediately, exercising as a diabetic needs to be
WHY EXERCISE?
increases the body efficiency, because it increases the tissue sensitivity to Insulin in patients suffering from Type-2 Diabetes.
increases the demand of muscles for glucose.
lowers the blood sugar level
burns calories,lose weight or maintain a healthy weight.
improve circulation, especially in the arms and legs
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can possibly reduce the amount of medication we need to treat diabetes or even eliminate the need for medication.
provides us relief from stress w/c raises blood sugar levels.
can help reduce the cholesterol of diabetics-reduce risk for heart disease
no hardening of arteries occurs, if a diabetic person performs regular exercise.
Person should keep in mind that exercise should put undue stress on his feet.
walking, swimming or bicycling must be the appropriate choices. WALKING WINS
avoid activities like running or jumping that could injure his feet.
Person should be alert for blisters. If a patient has foot problem, then he should choose swimming or biking rather than jogging because it is easier on the foot.
diving, parachuting and mountain climbing are not recommended for people with diabetes.
LISTEN TO YOUR BODY: WHEN NOT TO EXERCISE
If the person’s blood sugar level is above 300 mg/dl, then he/she should not exercise.
If a person is ill or suffering from any infection.
The presence of ketone, in the urine, it indicates that our body does not have sufficient quantity of insulin maintain the blood sugar level under normal range.
If the person, experiences, tingling or pain or numbness in his legs
During certain, climatic changes like in extreme, hot or cold weather, , due to cold weather in diabetics skin cracks may occur due to impaired circulation and neuropathy.
If the patient feels dizziness, nausea or short of breath
if he/she suffers from the problem of blurred vision
Be Smart
People who are serious about exercise know there are two key steps to preventing injury and to simply feeling good during exercise. First, you should exercise only as long as you are comfortable, and second, you need to warm up and cool down.
Start slowly and build up. Don't try to do too much too soon. If you've not been physically active, doing too much will make you feel sore and tired, and that may discourage you from continuing. Instead, take a gradual approach, and build up your activity routine as you become fit. A general rule is to increase by no more than 10 percent a week. If, for instance, you're walking for 20 minutes each day, the next week try walking for 22 minutes. Also, use the so-called talk test. If you can't carry on a conversation while you work out, you're probably doing too much.
Warm up, cool down and stretch. To prepare your body for activity and to avoid injury, warm up with 5 to 10 minutes of an easy-does-it activity such as walking or easy bike peddling. Then you may want to stretch gently for 5 to 10 minutes, warming up all the muscle groups. After your workout, repeat with a 5-minute to 10-minute cool-down and stretching session.
Shoot for 30 minutes of exercise a day, if you can. The 30 minutes do not have to be all at once, especially when you're just starting out. You might do three 10-minute sessions of exercise each day at first. Three days a week is the minimum, but you'll see more benefits if you exercise five or six days a week. Aim for at least 150 minutes a week, total, of at least moderate-intensity exercise. "Moderate intensity" means enough to raise your heart rate; you might enjoy a brisk walk, a bike ride or a swim.
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