How to Stay Active with Diabetes
Most health care providers agree that exercise is healthful for people with diabetes. Consistent physical activity will result in:
Blood glucose levels decrease
Help in weight loss
Assists in managing insulin better
The heart is strengthened
Blood circulation is improved
Blood cholesterol levels may decrease
Stress levels are reduced
Increase bone strength and tones muscles
You will look and feel healthier
Some basic guidelines
Before beginning or changing your exercise routine, make sure that you talk to your health care provider. He or she will help you devise an exercise plan that is correct for you. This is important because some problems related to diabetes may become more severe after you start exercising. For example, jumping or jogging exercises may aggravate an eye problem related to your diabetes.
During exercise, you should check your blood glucose levels more often. If you take insulin, exercise may cause hypoglycemia (low blood sugar) 4 or 5 hours after exercising. Therefore, you should check your blood glucose levels right before, during, and right after you exercise.
Do not exercise if your blood glucose level is too low. Carry hard candy or glucose tablets with you in case your blood glucose level drops quickly. A person who has type 1 diabetes and tests positive for ketones should not exercise because strenuous activity may increase blood glucose levels. Carry your diabetes identification and a cell phone with you at all times.
Choose an activity you like
It is important to include activities that are easy and enjoyable for you. If you enjoy exercising with others, find an exercise partner. Be sure to vary your routine.
It is recommended that you exercise for 30 minutes per day to maintain your current weight and 45 minutes per day to lose weight. A fitness consultant will help you develop an exercise program that meets your needs. In the beginning, keep your exercise sessions brief and moderate. You are exercising properly if you can carry on a conversation without getting out of breath. Exercising in 10 minute segments is helpful if you are short on time or not in shape.
The best time to exercise
One to 3 hours after eating a meal is a good time for most people with diabetes to exercise. It is best not to exercise when your insulin or diabetes pills are at their peak. Your healthcare team can assist you.
Safeguard your feet
Check inside your shoes and socks for objects that might hurt your feet. Wear good fitting shoes and socks. After you exercise, examine your feet. Notify your doctor immediately if you injure your feet.
Rochester Health Club, Rochester Zumba Classes and Rochester Personal Training dedicate its services to helping you get fit and healthy.