Exercise Programs For Diabetes

Exercise and physical activity are necessary for diabetics. It helps to regulate glucose levels, blood pressure, and weight. Nerve damage and heart disease are common complications for diabetics and exercise helps to reduce their likelihood. However, there are certain guidelines that diabetics must adhere to when they exercise.

Physical Activity

The American Diabetes Association recommends at least 30 minutes of physical activity every day. This includes walking, dancing, playing tennis, taking the stairs instead of the elevator and working in the garden. Anything they can do to get their heart rate up for at least half an hour a day is beneficial to those with diabetes.

Aerobic Exercise

Find an aerobic workout you enjoy, such as jogging, swimming or bicycling. These can be included in your everyday activities or used as your only source of formal exercise. If you are trying to lose weight, you may want to exercise longer than half an hour each day.

Increase Strength

Incorporate strength training into your cardiovascular routine at least three days a week. It can help you build muscle, making daily activities easier. Another advantage to strength training is that it helps you burn calories even when you are not active. This helps those who are trying to lose weight.

Check Blood Sugar

The Mayo Clinic suggests you check your blood sugar before working out. It should range between 100 to 250 mg/dL. Exercising when blood sugar is under 100 mg/dL can cause hypoglycemia. When it is over 250 mg/dL, it can cause ketoacidosis. Remember to drink plenty of water before exercising. Dehydration increases the risk of abnormal blood glucose levels.

Proper Shoes

Diabetes increases your risk of developing foot problems such as ulcers, calluses and blisters. According to AARP, diabetics must use proper footwear when active. Shoes should fit just right; not too loose nor too tight. They should fit the shape of your feet and reduce shock on the bottom of your feet. The right shoes can make all the difference to an active diabetic.