Exercise is an important part of a healthy lifestyle for people of all ages and health conditions. It can prevent the onset of type 2 diabetes and can be especially beneficial to people who already have diabetes. Regular exercise helps in the management and control of blood glucose levels, aids weight loss and strengthens the body. The American Diabetes Association says that physical activity can also help lower a diabetic's required dosage of pills or insulin.
Medical Precautions
Before you begin exercising, consult your doctor and get his approval. Depending on your health, your doctor can advise you on activities and intensity levels that will be safe for you. Plan a schedule and start slowly, doing activities that are challenging but not too taxing. The ADA advises all diabetics to prepare for medical emergencies by wearing a medical identification tag, bracelet or necklace.
Preventing Injury
Problems with nerves in the legs and feet are common among people with diabetes, according to the American Academy of Family Physicians. To prevent sores and blisters, the AAFP recommends that people with diabetes wear well-fitting, comfortable shoes during exercise. Blisters or sores on the feet could turn infectious and lead to more problems. You must check your feet before and after exercise and ensure that there are no wounds or sores. Make sure that you have plenty of room to exercise.
Types of Activities
Aim for a mix of aerobic activity, strength training and stretching exercises. Aerobic activities, such as walking, dancing, swimming, cycling and playing tennis, are all beneficial in weight loss and increasing heart rate, thereby strengthening the heart. The ADA recommends a minimum of 30 minutes of aerobic activity for five days in a week. Strength training, which involves lifting weights or working with elastic bands, helps strengthen the muscles and bones. Stretching exercises improve flexibility and reduce the risk of injury during exercise.
Preventing Hypoglycemia
According to the AAFP, exercise can cause hypoglycemia or low blood sugar. The development of hypoglycemia is a gradual process, and you can prevent it by monitoring yourself during exercise. Stop exercising if you feel a change in heartbeat, become excessively sweaty, anxious or shaky. The AAFP recommends that all diabetics carry a fast-acting carbohydrate with them at all times. In the event of hypoglycemia, fruit, half a cup of fruit juice, a cup of milk or glucose tablets can quickly boost blood sugar levels.
Incorporating Activity in Daily Tasks
The ADA recommends taking small steps every day to increase the amount of activity you partake in. For example, you can take the stairs instead of the elevator. Park your car further away and walk. Use the remote control less often and change settings on electronic equipments manually. You can also do more work around the house to keep yourself active. Rake the leaves, mow the lawn or clean the house on a daily basis.
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