Diabetes & Keeping Fit For Dummies Cheat Sheet
When you have diabetes, keeping healthy is among the most important things you can do for your health and your blood sugar administration. It sometimes requires you to take precautions to exercise safely and effectively. For best results, do some resistance training together with other activities.
Exercising with Diabetic Health Issues
Exercise is a essential part of managing your diabetes. If you’ve been largely sedentary, begin using moderate or mild exercise and progress gradually to stop potential problems with any health issues. Brisk walking and other mild and moderate activities are generally safe to begin on your own, but if you want to do vigorous activities, see your health care provider at first to have checked for complications which certain activities may worsen.
Be prepared for the sort of exercise you’re doing. For instance, invest in the right shoes for the activity and dress in layers so you can add or remove clothing if you want to.
Following are some precautions for coping with diabetes in addition to any health complications:
- Take a blood sugar meter to check your blood sugar level before, possibly during, and/or after exercise, or in case you have any symptoms of a low.
- Immediately treat low blood sugar during or after exercise with readily absorbed carbohydrates like sugar pills or regular soft drinks.
- Inform your workout partners about your diabetes, and reveal how to manage sugar or another carbohydrate to you should you require help.
- Stay properly hydrated with regular sips of cool water.
- Consult your doctor before exercising with any of these ailments:
- High blood pressure
- Neuropathy (nerve damage), either peripheral or autonomic
- Foot injuries (like ulcers)
- Proliferative retinopathy or current hemorrhaging
- Kidney disorder
- Serious disease or infection
- Seek prompt medical attention for chest pain or any pain or discomfort that radiates down your arm, jaw, or neck.
- When you have high blood pressure, avoid activities that cause big increases in your blood pressure, for example heavy resistance function, head-down exercises, and whatever forces you to hold your breath.
- Wear proper footwear, and check your feet every day for signs of injury such as blisters, redness, or other annoyance.
- Stop exercising immediately in the event that you experience bleeding in to your eyes linked to unstable proliferative retinopathy.
- Wear a diabetes medic alert necklace or bracelet with emergency contact info.
- Take a cellphone with you whenever you exercise outdoors or independently.
Regardless of what you decide to do to be physically active, the most important issue is doing this. So many health issues associated with having diabetes long-term are preventable with healthy lifestyle changes — including routine physical activity. Even when you’re already afflicted by some of those long-term problems, you truly don’t have any excuses left for not getting going to increase your health while you’re alive.
The very best advice would be to use having diabetes as an excuse to work out, not as a reason to stay sedentary.
Resistance Training and Diabetes: How Much, How Often
Doing resistance training of any sort is critical if you have diabetes (or even in the event that you don’t have it and need to age well). It permits you to stay strong and independent, together with giving you a place to store the carbohydrates that you eat (in other words, in muscles). Here are a few tips to Remember as you begin resistance training:
- Do 2 to 3 sets of 10 to 15 repetitions per exercise.
- Start with a aim of one to two workouts each week of six to eight exercises. Eventually work up gradually to 3 times each week and 10 to 12 exercises.
- Don’t resistance train the identical muscle groups more often than every other day.
- Gradually raise weight or resistance over time.
- Do exercises together with slow, controlled movements.
- Extend and use the complete range of movement around each joint you’re working.
- Exercising during the workout, rather during effort, and constantly avoid holding your breath.
- Quit exercise if you experience dizziness, unusual shortness of breath, chest discomfort, palpitations, or joint pain.