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Exercise Tips for Diabetes
 Almost
everybody knows about the benefits of exercise. Nearly everyone should try
to get at least an hour of exercise a day, and that doesn’t necessarily mean
hard, physical activity at the gym . Normal things you do daily can be kicked
up a notch, and you might be surprised at what can qualify for exercise
under the right conditions.
For diabetes, the ‘when’ to exercise is as important as the exercise itself.
Physical activity burns calories, and causes blood glucose levels to drop.
It also has a myriad of other benefits, such as lowering blood pressure, bad
cholesterol and the risk of heart attack or stroke. Exercise can also help
raise your good cholesterol, give you energy and help your body to use
insulin more effectively. Exercising after meals is usually best, as you can
burn the carbs you have eaten for energy instead of letting the sugar enter
your blood stream and drive up your glucose level.
Type 1 Diabetes Exercise
Type 1 diabetes should be aware that starting a physical exercise program
may require an adjustment in their insulin dosage. If the body suddenly
starts receiving help to burn off glucose, levels could dip too far and
hypoglycemia (low blood sugar) could result. Planning to exercise at the
same time each day, and eating a snack before such activity can help you
maintain. Carry a regular soda or sugared hard candy with you in case of a
sudden severe drop in sugar.
If your blood sugar is overly high (250 - 300) and you are insulin
dependent, check your urine for ketones before exercising. If they are
present, there is a risk that exercise can actually drive your sugar higher.
Check with your physician before starting any type of routine exercise
program.
Type 2 Diabetes Exercise
People with type 2 diabetes perhaps can receive the most positive effects
from exercise. In many cases, a proper exercise program combined with a
healthy low calorie diet can work together to reduce weight, control blood
sugar and actually eliminate many diabetic symptoms altogether. For those
who are at risk for diabetes, diet and physical activity to maintain a
sensible weight can often delay or prevent onset of diabetic symptoms for
years.
Consider your daily routine, and find areas where you can implement
exercise. Some ideas could include planning your shopping after a meal, when
you need to kick-start your metabolism. Start by parking at the back of the
parking lot so you have to walk all the way across it to the store. Shop
when the grocery is less crowded, so you can go up and down each aisle at a
brisk walk. Carry your groceries in and put them all away before sitting
down to rest. You will be surprised how much exercise you can get just going
to the store!
If you like to meet and chat with friends once or twice a week, consider
forming a group to walk together. If the weather is bad or it is a hot
summer, try speed walking through the mall while you talk. Window shop at
high velocity, and keep track of each time you make a circuit. Stick a
dollar for each lap in a jar when you get home, and after a month you can
reward yourself with that special something you’ve had your eye on.
The importance of exercise to the Type 2 diabetes cannot be stressed enough.
Almost all Type 2 diabetes are overweight, and diet alone can take time to
help reduce weight. Combining diet with the proper exercise program can show
visible results in a matter of weeks. Be sure to ask your doctor for more
hints on how to plan the perfect exercise program for you!
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