Diabetes and Excercise

24 Nov

Diabetes is a disease that requires daily care. Exercise is as important as medications to control diabetes. It has been proven that exercise helps control blood glucose levels without medication. Exercise along with a healthy diet helps you lose weight if you are overweight and prevent weight gain.

Exercise also:

  • Helps burn fat and improve the use of insulin in your body
  • Increases bone density, muscle mass and strength
  • Improves circulation and relieves pain in feet, legs, hands and arms caused by neuropathy
  • Controls blood pressure, protects you against heart disease and blood vessels
  • Reduces levels of “bad” cholesterol or LDL
  • Increases your energy levels and concentration at work
  • Promotes relaxation and good mood, reduces stress and anxiety
  • Helps you to better reconcile sleep at night

If you are very overweight, or long ago you do not exercise, start with short walks five to 10 minutes. Increase the time as you feel comfortable with your routine until you reach 30 or 45 continuous minutes at least five days a week.

If you exercise longer, try interval training. Interval training is the combination of aerobic activity and moderate to intense timeslots. You can fast pedaling a stationary bike for 30 seconds and do it at a moderate speed for 90 seconds. You can also run on the treadmill and then walk. When you increase the speed and intensity of your workout which challenges your muscles to burn more calories, you increase fitness and improve insulin sensitivity.

Strength training with elastic bands, free weights or machines, helps use glucose more efficiently as using your muscles “burn” more glucose. It also improves your cardiovascular health, regulates blood pressure and reduces abdominal fat . It helps to improve posture and strengthens muscles.

Consult your doctor

If you suffer from hypertension, make sure you have stable blood pressure before you start exercising. If you have other heart complications may need a stress test before starting an exercise routine.

If you have problems with the retina, you should consult your ophthalmologist. There will be some exercises that you should avoid if they increase the pressure on the retina of the eye.

If you suffer from any orthopedic condition such as knee pain, back problems or feet, consult your physiologist. The physiologist can teach you exercises that will benefit you no hurt.

Measure your glucose

Before you start exercising and after exercising you should check your blood glucose levels in the blood. The exercise achieved your blood sugar down to 12 hours after you finish exercising. Check with your doctor if sugar has been very cold or very hot during the day. It is likely that both your medications like insulin dose change after starting an exercise routine. Try doing the same exercise for the same amount of time at the same time of day, so it’s easier to control the levels of glucose in the blood.

Snacks and water

Keep snacks handy in case your blood sugar fluctuates too much while you’re exercising. Examples include glucose tablets (three or four), a spoonful of sugar (alone or diluted in water), a tablespoon of honey or syrup, six ounces of non-diet soda, half a cup of fruit juice, a box of raisins , crackers and peanut butter. It is always important to hydrate and even more when you are diabetic.

Comfortable shoes

Use comfortable shoes and clean socks that absorb moisture and sweat. When you get home, check your feet and between the toes. Search any scratch, laceration or blister. Wash them, dry them and use antibiotic ointment if necessary. If the wound does not improve, you should visit your doctor.

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