Friends of Exercise, Foes of Diabetes

Check Blood Sugar Levels Before Starting to Exercise

Exercise, fitness, physical activity and a healthy lifestyle play a positive effect on both, our physical and emotional health. Along with this, such practices help to manage diabetes and also minimize the risk of Type 2 diabetes. Reputed diabetes organizations claim that physical activity reduces the chances of Type 2 diabetes by up to 40% and also reduce the risk of cardiovascular disease, cancer, dementia, back pain, dementia and depression.
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How Does Exercise Impact Diabetes Positively?
We commonly come across statements and recommendations that exercising is good for diabetes patients. But what exactly is happening in the background? Regular exercise:

1. Helps to use the insulin effectively and regular physical activity can even reduce the insulin dosage prescribed. Insulin is the hormone that enables body cells to use blood sugar for energy
2. Increases amount of glucose used by muscles for energy and this can even lead to lower blood sugar levels

There are even studies supporting the fact that lifestyle modifications can improve insulin sensitivity and lower blood sugar levels.
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How Much Activity is Good Enough?
Anything that keeps you from sitting idle is good enough to start with! It is recommended to do 150 minutes of physical activity per week but start by doing whatever you can as every small change results in big long-term changes!

If you have never exercised in your life, try accommodating 10-15 minutes of activity daily and gradually increase it to 30 minutes or 45minutes/day such that you complete your 150 minutes/week target. Even if you don’t find time to workout continuously for 30 minutes in one go, you can squeeze in short bouts of exercising in between your hectic schedule. You can try doing:

• 30 minutes of continuous activity five times a week
• 15 minutes of activity continuously ten times a week
• 10 minutes of activity at a time several times through the day

But before doing any activity ensure that you discuss with your doctor and decide upon realistic goals.

What Type of Activity Would Help?
Gym memberships and aerobics classes are exercises that would strike anyone on the first go. There is no hard and fast rule that you must stick to these exercise forms but there are plenty other ways in which you can make exercising a regular part of your lifestyle. It might be an activity you enjoy doing with your family/friends such as swimming or a sport you have been longing to play.

• Try gardening, join a dance class or dance in your home following a video
• Brisk walk is an excellent way to stay active. Apart from your early-morning walks, you can also try parking your car away from the office parking lot and walk to your place, taking the stairs instead of the elevator, standing and working in your desk or going for a couple of rounds after lunch
• Cycling is a great exercise. Ditch your two-wheeler and pick your bicycle to get groceries near your home or even cycle to office if this is feasible
• Household chores are also a great option. Take up some household activity every day and do it thoroughly. Doing this, you can surely complete your long-pending activities and even stay up-to-date with new ones!
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Just ensure the following before doing any activity:

• Check your blood sugar rates before getting into your physical activity routine
• Always carry some snacks with you in case your sugar levels drop too low
• Wear comfortable clothing and properly fitting shoes that are suitable for your activity.
• Take specific care with your shoes as diabetes often delays wound heals and leg wounds that take time to heal might result in dangerous consequences-even as far as removing the affected part (toe/feet/leg)! Check your feet every day and visit your physician if a cut, blister, bruise or sore does not heal within 2 days
  
  

For someone who isn’t into physical activity or fitness, getting into the groove is all that matters! Once motivated, you can proudly assume that you have crossed half the bridge successfully. Exercise might look to be even more tiring when you already have diabetes. But even studies show that people feel less tired after exercising than sitting simply on the couch. Once you start exercising you are sure to look forward to it every day. There are dietitians/nutritionists specialized in diabetes-specific diets at www.firsteatright.com. Get in touch with them to plan your diet and physical activity and enjoy a healthy life devoid of any doubts!