The Importance Of Exercise For Diabetics! Keeping Blood Sugar Levels Down!
What is Diabetes?
Diabetes is a condition where your body loses the ability to regulate blood glucose levels. However, diabetes is more complex, with a wide range of effects and potential complications that result from the condition. diabetics
Your heart, kidneys, and eyes may suffer damage, which can worsen over time if your blood sugar levels are not regulated through medications, diet, and exercise. All of these treatments are important elements in controlling diabetes.
The most common types of diabetes are known as Type 1, and Type 2:
- Type 1 diabetes, which is also known as adolescent diabetes, differs from Type 2 in the sense that the body will stop producing insulin altogether.
- Type 2 diabetes is normally diagnosed in older adults and occurs as the body stops producing enough insulin or the individual becomes resistant to their own body insulin.
No matter what form of diabetes it is,
You will lose your ability to adequately utilize sugar. The blood sugar levels will increase due to the body’s difficulty in transporting sugar into the cells and out of the bloodstream. There are several ways to lower your blood sugar levels, including diet, exercise, and medication. As a whole, exercise is a very important part of diabetic management for both Type 1 and Type 2 diabetics. 
Those that have Type 1 will find regular exercise helps to maintain insulin sensitivity, helps to prevent the accumulation of excess weight, and also increases the use of glucose by muscles. Although there is really no way to prevent Type 1 diabetes, it is possible to prevent Type 2 diabetes.
The things to consider when you attempt to prevent the onset of Type 2 diabetes are regular exercise supplementation with vitamins and herbs that will help to prevent insulin resistance and proper control of weight.
Not only with exercise help directly with diabetic management by lowering blood sugar levels and maintaining insulin sensitivity, but it will also help minimize several of the complications that can occur in a diabetic individual.
Research has shown that walking 30 minutes each day can diminish the possibility of developing Type 2 diabetes.
Almost all diabetics tend to develop circulatory problems and exercise can help lower blood pressure and improve circulation throughout the body. Seeing as how people with diabetes tend to have poor blood flow to their lower areas and feet, better circulation is a great benefit.
Exercise And The Important of Daily diabetes Exercises Program:
Here, we will discuss one aspect of diabetic care-the the importance of a daily diabetes exercise program and how it might work for you.
The first problem is the pain of diabetes,
Which discourages the patient to stick with a daily diabetes exercise program. This problem is a vicious circle which needs to be broken. If not, the more troublesome aches and muscle pains associated with diabetes become.
Poor circulation also contributes to nerve pain,
The constant and increasing pain is certainly enough to depress you. Even if you’ve already reached a point where you get little or no exercise, there’s no time like the present to implement a daily diabetes exercise program, doing so will help you to start feeling better.
It’s no wonder that it’s a challenge for people to start and stay with a daily exercise program. Some people with diabetes think exercise just means doing strenuous workouts, which will only cause additional pain. The key to your success lies in taking small, but consistent strides.
What kind of exercises to be done?
There are no specific exercises for one to do. Choose any cardio exercise (walking, running, cycling, aerobics, skating, warm-ups and cool-downs, tennis, etc.) – anything that increases the heart rate.
Aerobic exercise strengthens the heart and keeps the exerciser’s muscles warm. Strength training builds stamina while improving both joints and muscles. Warm-ups and cool-downs are essential for the safety of the exerciser.
- No matter what kind of exercise one does, make sure to warm up before starting, and cool down when done.
- To warm up, spend 5 to 10 minutes doing a low-intensity exercise such as walking.
- Then gently stretch for another five to ten minutes. Repeat these steps after exercising to cool down.
- When you start an exercise program, go slowly. Gradually increase the intensity and length of the workout as one gradually gets more fit.
Consider beginning with a couple of short, 15-minute walks,
Once in the morning and in the evening at a leisurely pace. You’ll quickly find your energy level increasing and muscle and nerve pain will be reduced, purely as a result of you in improving circulation and toning your muscles. Let’s see what else you might do to build up your diabetes exercise program.
If you have access to a pool,
This is an excellent way to tone your muscles, further improve your circulation and lose some weight, if necessary. Try swimming for 30 minutes, three times a week, as your schedule permits. If you are able to swim daily, please do so.
Weightlifting,
This could be a tremendous inclusion in your diabetes exercise regimen. We’re not talking about pumping heavy iron. A set of 2 to 5-pound handsets are all you need to strengthen and tone muscles. When your muscles aren’t tone, there’s a likelihood for nerves to get ‘trapped’, a pain you can do without! Start with just 15 minutes each day and work up from there.
Sign up for an aerobics class.
Aerobics doesn’t put stress on joints, it is an excellent exercise for building strength and toning muscles. If you’re interested in martial arts, Tai-Chi may be a perfect option for your customized diabetes exercise program. Tai-chi is an interesting mix of mental focus and physical agility that does not overtax your body. You can gain mental clarity in addition to physical exercise.
Strength training,
Strength training, done several times a week, helps build strong bones and muscles. Some ways to do it:
- Join a gym to do strength training with weights.
- Lift light weights at home.
Flexibility exercises,
Flexibility exercises, also called stretching, helps keep joints flexible and reduce the chances of injury during other activities. Gentle stretching for 5 to 10 minutes helps the body to warm up, as well as get ready for aerobic activities.
Be on the move throughout the day –
Being active helps to burn calories. The more you move around, the more energy you will have.
- Walk instead of driving whenever possible.
- Take the stairs instead of the elevator
- Work in the garden or do some housecleaning every day
- Walk to the market; park your car ½ kilometer before the market.
Once you become engaged in several forms of exercise,
try alternating days and varying the exercise activities. At the end of the day, a deep muscle massage can help tremendously. If you’ve got a partner or spouse to help, consider yourself extra fortunate. If not, you can do most of this on your own.
You can use massage oils or baby oil, rubbing arms, legs, and chest with a firm smooth motion. Foot massages are also great for your circulation. This is also an opportune time to do a daily inspection of your feet, checking for cuts or cracks in the skin.
Risks Associated With Exercise:
Are there any risks associated with exercising for people with diabetes?
There are some mild risks, but the benefits far outweigh the risks. So, it is necessary to moderate exercise daily the right way. Even though there are risks associated with exercise, the potential benefits will outweigh the risks. Exercise does indeed lower blood sugar levels. So those with diabetes should measure their blood sugar both before and after they exercise.
Since your body uses more sugar while you exercise and makes you more sensitive to insulin, there is a risk of blood sugar becoming too low and causing hypoglycemia as a result.
How does exercise help diabetes?
Exercise is a great way to help control weight and it also lowers the blood sugar level. It also lowers a person’s risk of heart disease – a condition that is very common in people who have diabetes. Exercise can also help you feel better about yourself and increase your overall health.
Whenever you exercise:
- It is important to let others know that you are diabetic.
- They should also be informed about what they should do in case of hypoglycemia.
- To be on the safe side, you should always carry candy or fruit juice with you to treat low blood sugar when it occurs.
- During and after you have exercised, you should pay very close attention to how you feel.
Since rapid heartbeat, increased sweating, feeling shaky, or hunger can signal that your blood sugar levels are getting too low.
With diabetic management and treatment Exercise is very important:
- Exercise will help with blood sugar control when the muscles use more glucose and the body becomes more sensitive to insulin.
- Exercise will also help to prevent and minimize common diabetic complications which include heart problems, high blood pressure, and circulatory deficiencies.
Tips for Exercising Safely When You Have Diabetes:
If you are a diabetic, exercise should be part of your daily routine.
1. Before starting an exercise program:
- Talk to your doctor about how and when to exercise. You may need to have a medical exam and tests (such as a treadmill test) before you begin. Also, some types of exercise can be harmful if you have complications from diabetes. Your doctor can tell you whether you need to avoid certain kinds of exercise.
- Choose a type of exercise that you like and that fits easily into your daily schedule. If you choose something you like, you will be more willing to continue the program. Try to include exercises that will work your heart and lungs and give you healthy muscles.
- Plan to exercise at about the same time and for the same length of time each day to help keep your blood sugar levels in the same range. If you want to increase your exercise, increase the intensity or the duration in small amounts.
- Have someone with you when you exercise, if possible. You may need help if your blood sugar level drops below a target range. And having a buddy can motivate you to keep going.
2. Starting a program:
Start slowly so that you don’t overdo it. Build up your exercise program bit by bit, and aim for at least 2½ hours a week of moderate activity. Or try to do vigorous activity for at least 1¼ hours a week. It’s fine to be active in blocks of 10 minutes or more throughout your day and week.
If your doctor says it’s okay, then try to do muscle-strengthening exercises at least 2 times a week. These exercises include push-ups and weight training. You can also use rubber tubing or stretch bands. You stretch or pull the tubing or band to build muscle strength. Be sure to work the major muscle groups: legs, hips, back, abdomen, chest, shoulders, and arms.
If you take insulin or other medicine for diabetes:
- Exercise changes the amount of glucose in your body. During vigorous exercise, the liver releases more stored glucose into the bloodstream. This raises blood sugar. When blood sugar is too high, it can lead to diabetic ketoacidosis. This can happen when you are very dehydrated.
- If your blood sugar is high (for example, over 300 mg/dL) and you have ketones, do not exercise.
- If your blood sugar is high (for example, over 300 mg/dL) and you do not have ketones, exercise with caution.
- Watch for signs of low blood sugar.
- If your diabetes is controlled by diet or medicine that does not lower your blood sugar, you do not need to eat a snack before you exercise.
- Some medicines, such as glyburide and nateglinide, can cause low-blood-sugar emergencies. If you take that type of medicine or insulin, check your blood sugar before you exercise. If your blood sugar is less than 100 mg/dL, eat a carbohydrate snack first.
- Have some type of quick-sugar food with you when you exercise. You may have symptoms of low blood sugar while you exercise or up to 24 hours after you stop.
- Check with your doctor if you have been gradually increasing your exercise and have felt the symptoms of low blood sugar more than 2 or 3 times in one week. Your dose of medicine or insulin may need to be changed. diabetics diabetics diabetics diabetics diabetics diabetics
3. During exercise:
- If you tend to get low blood sugar, exercise only after you have checked your blood sugar level.
- Wear shoes that fit well and polyester or blend (cotton-polyester) socks to keep your feet comfortable and to prevent blisters. Use silica gel or air midsoles in your shoes.
- Drink plenty of water before, during, and after you are active. This is very important when it’s hot out and when you do intense exercise.
- Wear medical identification at all times. You can get medical identification, such as a bracelet, from a pharmacy or on the Internet.
- Carry a quick-sugar food with you while you exercise.
4. After exercise:
Exercise can lower your blood sugar hours later. Test your blood sugar and have a plan for treating low blood sugar.
Adrenaline released with short bouts of vigorous exercise can cause high blood sugar. Combining short bursts of vigorous activity with longer moderate-intensive exercises can help prevent this problem.
If some of these routines aren’t appealing to you, consult your doctor to see what other possibilities are recommended for a good diabetes exercise program. Get started, keep it going and you’ll be truly amazed at the results. To your good health!
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Disclaimer: “Nothing in this article makes any claim to offer cures or treatment of any disease or illness. If you are sick please consult with your doctor.”
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