Everyone knows that having a balanced diet along with moderate exercise keeps you healthy; in fact doing the appropriate type and amount of physical activity also helps preventing and controlling diabetes.
According to the National Diabetes Information Clearinghouse1, physical activity benefits diabetics in terms of:
Lowering blood glucose and blood pressure
Improving body’s sensitivity to insulin
Keeping the bones and muscles strong
Keeping the joints flexible and hence lowering the risk of falling
How to start doing Exercise?
First, we have to make a exercise plans. Here are some points to be considered while making your exercise plans:
1. Appropriate: start with gentle exercises like walking, and then consult your doctor whether to continue with more vigorous exercise.
2. Interest: pick something you like so that you are more likely to do it regularly
3. Exercise Buddy: many people find that they are willing to do something active if a friend joins them.
Which types of exercise are recommended to do?
Aerobic exercise, stretching and strength training are good for diabetics in terms of keeping the bones and muscles strong as well the flexibility of joints.
People with diabetes complication should avoid exercise that worsens their condition, such as that increases the
pressure in the blood vessels of your eyes like weight lifting. If you have feet numbness, swimming is more preferred than walking or jogging.
What I need to aware when I doing exercise?
1. Health condition: blood glucose level should not be too high or too low
If the level is above 16 mmol/L, or 14 mmol/L when fasting, it is not suitable for any physical activity because exercise may further increase the blood glucose under this condition. If the level is below 5.5 mmol/L, a small snack beforehand is recommended.
2. Clothing: comfort and simple
Legs protection is essential to diabetes patients; they may wear thick cotton socks and comfortable, well-fitting shoes that are designed for the activity you are doing to avoid wounds from physical activity.
3. Preparation of snacks and enough water
Diabetics should drink frequently during exercise because water loss can affect glucose level. Besides, physical activity also burns off body sugar; therefore having a small snack afterwards helps to recover from hypoglycemia.
1. Treating Hypoglycemia
If the blood glucose is below 4 mmol/L after exercise, you may feel tired and dizzy. Try drinking half cup of juice or taking a few candies and check the glucose level again after 15 minutes. If it is still too low, have another serving. Repeat until the blood glucose is back to normal level.
2. Checking wounds on legs
Some of the diabetics may have diabetes complications, such as feet numbness; it means that you may not notice any pain from sores or blisters on your feet. It is recommended to check any wounds on your feet post-exercise to prevent they get worse due to delayed treatment.
Enjoy the Result
A good and effective exercise plan should progress gradually and long lasting; ask your doctor for advice on how to warm up and stretch before exercise and cool down afterwards. And then start with something gentle 10 to 15 minutes a day, such as walking after meals and some stretching. Adding a bit more week by week, gradually move up to 150-200 minutes per week as the target. Once you have built up your interest on exercising, then you will enjoy being healthy.
Which types of exercise are recommended to do?
Which types of exercise are recommended to do? Aerobic exercise, stretching and strength training are good for diabetics in terms of keeping the bones and muscles strong as well the flexibility of joints. People with diabetes complication should avoid exercise that worsens their condition, such as that increases the pressure in the blood vessels of your eyes like weight lifting. If you have feet numbness, swimming is more preferred than walking or jogging.
Diabetes and hypertension are common diseases and they also are very complex metabolic diseases. They will lead to hardening of the arteries causing vascular disease, such as stroke, cardiovascular disease, heart disease, hypertension and chronic renal failure. Diabetic’s patient will have higher chance to get high blood pressure diabetes twice while non-diabetic patients. If patient fails to control diabetes, the condition will become worse and the risk of having various chronic diseases will be increase.
To prevent diabetes complications, you can refer the following table and consult with your family doctor for body check regularly. If needed, your family doctor will refer you to specialists for further assessment and treatment.