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Dos and Don’ts of exercising to manage Diabetes

Dos and Don’ts of exercising to manage Diabetes

Introduction:

Exercise and diabetes go hand in hand when it comes to managing your blood sugar levels. Not only is it a low-cost method to control your blood sugar levels, but is also side-effect-free, when done right. Studies show that those diagnosed with diabetes and do not exercise are three times more likely to have poor control over their blood sugar levels and are at a higher risk of diabetes-related complications.

On the contrary, here’s how exercising can help you manage diabetes better:

  • It helps you better control your blood sugar levels
  • Helps improve insulin sensitivity
  • Lowers body fat and cholesterol levels
  • Increases your metabolism rate and consequently better weight control

Apart from all the benefits it has on your blood sugar levels, exercising also helps you by:

  • Lowering your blood pressure levels
  • Improves blood circulation and heart rate,
  • Helps you sleep better,
  • Improves your energy levels
  • Reduced stress and helps you manage your anxiety better
  • Makes you feel more confidence and happier

So, let’s get into it; Here are the dos and don’ts of exercising to manage diabetes better:

Dos of exercising with diabetes:

  • Check your blood sugar levels before you start exercising (should be below 230 mmol/L)
  • You should, ideally, start doing small bouts of low-intensity exercise and build up gradually. For instance, you can initially start with 5-10 minutes of activity per day and gradually build on it by adding five minutes per day until the target goal of 150 minutes of moderate activity is reached.
  • It is advised to monitor blood sugars before and after exercising if you are new to exercises. If you are into heavy household chores, e.g., Gardening or doing prolonged exercises, it is necessary to check the levels even while doing the activity.
  • Ensure you are wearing proper, well-fitting shoes and inspect your feet daily, and practice good foot care
  • If you have retinopathy, you may not be able to perform strength training activities. Contact your health care professional for guidance.
  • If you have been diagnosed with peripheral neuropathy, be sure to contact your health care professional or physiotherapist for special guidance in developing an exercise program.

Don’ts of exercising with diabetes:

  • Don’t try to lift maximum weights right from the beginning.
  • Do not hold your breath while doing any kind of exercise.
  • In case of any pain following exercises, stop exercising and go to your physician.
  • Do not overstrain yourself; listen to your body and gradually progress by increasing repetitions each week. Start with smaller weights and progress gradually as when you feel comfortable.
  • Do not exercise if you feel ill, are vomiting, or have any kind of infection, or if your blood sugars are higher than 250 mmol/L
  • Do not wear footwear that may cause blisters, such as tight slippers or shoes.
  • Do not wear worn-out socks while exercising.

And finally,

Before you get started on your exercise routine, here’s everything you need to know:

Things to keep in mind before exercising:

  • If you are a man above 45 or a woman over 55 years of age or have not exercised in over a year, then you should get medical clearance to exercise from your physician.
  • If you use a pedometer to count the number of steps taken per day, initially, you should aim to increase up to an extra 2500 steps/day. You can change this every week by just adding a few more steps until the target of 10,000 steps per day is reached. Try as much as you can, but do not force your body.
  • Find a partner to exercise with; it could be a family member, friend, children, or grandchildren. Having a partner through this exercise journey can help keep you on track and motivated.
  • Choose an exercise routine you would enjoy. Eventually, you are more likely to stick with that. You can do any form of activity such as aerobics, strength training, swimming, yoga, dancing, tai chi, or Zumba, just as long as you find them interesting.

Tips to exercising safely

  • To prepare your body for exercise, you should always do some kind of warm-up for five to 10 minutes, which gently raises your heart rate and gets your muscles warm before your main workout. Instructor-led sessions will build this into the activity.
  • If you are exercising independently, including doing heavy housework, remember to start the activity gently and build up.
  • Cool down following exercise to avoid feeling faint and dizzy; cooling down after a workout helps your body return to a resting state.
  • Spend 5-10 minutes repeating the activities done in the warm-up.
  • Sensitivity and complement your efforts in dieting too.

Summary

  • Exercise and diabetes go hand in hand when it comes to managing your blood sugar levels. Not only is it a low-cost method to control your blood sugar levels, but is also side-effect-free, when done right.
  • Studies show that those diagnosed with diabetes and do not exercise are three times more likely to have poor control over their blood sugar levels and are at a higher risk of diabetes-related complications
  • Exercise is excellent for you, but to see changes, you should exercise regularly and under the supervision of a trained physiotherapist.- At Diabefly Pro , you’ll have access to not only a trained physiotherapist, but you’ll also have a coach, nutritionist, and psychologist to help you through the entire process of reaching your fitness goals

Exercise is excellent for you, but to see changes, you should exercise regularly and under the supervision of a trained physiotherapist. This is where Diabefly Pro comes into play. At Diabefly Pro , you’ll have access to not only a trained physiotherapist, but you’ll also have a coach, nutritionist, and psychologist to help you through the entire process of reaching your fitness goals. Not only will you be guided to become more healthy, eat right and control your blood sugar levels correctly, but you’ll also have a robust support system that will create a holistic treatment plan that is customised to you. With our Personalised Glycemic Response , you’ll learn precisely how foods react in your body, making your diet chart specific to you.

Sounds interesting? Please take a look at our site https://www.fitterfly.com/diabefly give us a call at 022 48971077 (Ext 1)