Top 10 Exercise Tips for Diabetics

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By guest author Anoop Nain

Exercise Can Reduce Diabetes

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Exercise and medical nutrition therapy is the cornerstone of diabetes management. Regular exercise improves blood glucose control and can prevent or delay onset of type 2 diabetes. Regular physical activity improves insulin sensitivity and is associated with reduced glycaemic levels during and after exercise and lower post prandial glycaemic peak. Exercise has very beneficial effects in treating diabetes as well as also helps in weight reduction program. Here what research shows that physical activity can do for you:

-Ÿ Lower your blood glucose and your blood pressure

Ÿ- Lower your bad cholesterol and raise your good cholesterol

Ÿ- Improve your body’s ability to use insulin

Ÿ- Lower your risk for heart disease and stroke

Ÿ- Keep your heart and bones strong

Ÿ- Keep your joints flexible

Ÿ- Lower your risk of falling

Ÿ- Help you lose weight

Ÿ- Reduce your body fat

Ÿ- Give you more energy

Ÿ- Reduce your stress levels

Besides helping you manage your diabetes, exercise can also make you stronger, give you more energy, and help you cope with daily stress. It can give you a spring in your step and a boost in your mood. It has been known since a long time that physical exercise has a positive impact on diabetes.

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Unfortunately majority of diabetic patients do not engage in regular exercise. The reasons for not exercising could be due to lack of awareness about exercise benefits or lack of time to incorporate daily exercise in routine.

Before increasing usual patterns of physical activity or starting any exercise program, diabetic patient should undergo a detailed medical evaluation with appropriate diagnostic tests or consult his physician.

Here are 10 Best Exercises tips for People with Diabetes

  1. Setting realistic goals: Goals should be specific, measurable, achievable, realistic and timed. Try to increase your physical activity by at least 30 – 45 minutes a day. If you are consistent in your efforts apart from keeping you fit, it may also help you lose weight. Always keep a record of your physical activity manually or by logging into some mobile app. Set some realistic and achievable goals, once you reach the goal, you can reward yourself and set a new goal.
  2. Safety first: While physical activity is important, it is important that the activity is safe and enjoyable for the diabetic individual. Wear comfortable shoes and clothes – and carry ID showing that you have diabetes.
  3. Consult doctor: Always consult your doctor before you start to exercise. Your doctor or diabetes educator will help you choose an exercise plan that is right for you. Pick one or more ways to be active that you like. You can be active inside, outside, or both!
  4. Blood Sugar and exercise: People with diabetes who take insulin or medicines to lower blood sugar can have low blood sugar when exercising. You should test your blood sugar before you start your exercise. Low blood sugar can be a problem when you exercise. Always carry a high sugar snack with you, while exercising.
  5. Getting started: Start slow; warm up a few minutes before and after you are active. Each exercise should include a 5–10 mins pre-exercise warm up and a 5–10 mins post-exercise cool down of low intensity aerobic activity (like walking, cycling, etc).
  6. Get people involved: Find a friend to help get you going. It’s fun to do things with someone else. Get your family involved, too. Exercise is good for everyone! Also it shall help you to stick to it.
  7. Duration of exercise? One should aim for 30 mins of moderate activity. Also your doctor or fitness trainer can guide you about the duration. If you need to lose weight, you may need to exercise 60 minutes or more each day.
  8. Keep yourself hydrated: It’s not compulsory to have a protein shake or any other sports drinks while you exercise. Water is the best drink that helps to keep you hydrated during your work out. Also, with water, you don’t carry the risk (as you might with a sugary drink) of raising your blood glucose too high by drinking too much.
  9. 9. Concentrate on walking: Walking is easy, cheap – don’t need expensive equipment or shoes, fast or slow – it’s all up to you (enjoy your pace) and almost anybody can do it. Walking 30 minutes or more a day is a good goal for most people. But for many of us, it can be hard to find the time to walk. Don’t give up! Even a short walk can be good for you.
  10. Be motivated: If you are not able to exercise or walk for a day or two, you should not be worried. The most important part is consistency, if you miss on an occasion or two, that doesn’t that you have lost the rhythm. You do need to get back into your exercise routine as soon as you can. Don’t waste energy feeling guilty about not exercising after all, nobody’s perfect! Instead, use that energy to get back on track.

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