Numerous studies can attest to the health benefits of regular exercise. It has been shown to improve blood cholesterol and sugar levels, regulate blood pressure, aid in weight loss and promote a sense of well-being. Regular exercise has also been linked to a decreased risk of cardiovascular diseases and diabetes, among many others. This explains why the US Surgeon General has recommended that adults indulge in at least 30 minutes of exercise per day in most days of the week. For people already diagnosed with diabetes, the American Diabetes Association (ADA) urges diabetics to exercise 30 minutes per day for 5 days each week.

People who engage in active exercise everyday lives healthier, extends their life span and feels better most of the time. Exercising is said to relieve stress, and promote healthier muscles and joints. Exercising does not have to be strenuous – it must be according to your needs and it depends on just how much load you can handle. Even a 30-minute cardio workout daily can make a difference in your body. The key to having a more enjoyable and beneficial workout is to find what you love doing. A simple jog around the park or brisk walking is already a good exercise for your body. If you are the type of person who likes to be more active, you can take part in activities such as dancing or you can do a few laps when go swimming. As long as you are active and on the go, you’re on the right track.

Below are some important exercise tips to keep in mind, especially if you have diabetes:

Start slow

If you are just starting to exercise, or you simply have stopped doing so and have been idle for quite some time, you should first start slow. Like in any other activities that you are new at, you must slowly take in every little thing one at a time so that you can prevent injuries. By knowing what you can and cannot do, you will then know how far you can go in the long run and how much effort you can exert each time you exercise. This will prevent any strain in your muscles and prevent any complications that may be caused by exerting too much.

Have yourself checked before starting

When actively participating on a test or a new activity, having a baseline data lets you know where you should head and where you have ended up in the activity. This allows you to keep track of your progress, if there were any significant changes before you exercised and after you exercised. Checking the condition of your heart, eyes and the condition of your feet must also be done. Also, you can consult your doctor on what exercise best fits you especially on what diet you should maintain while exercising to prevent any complications or any events that may be risky for your condition.

Look for proper footwear

If you are the type of person who likes to go outdoors, enjoying long walks and go hiking then you must equip yourself first with the proper footwear. Diabetics have sensitive skin and any cuts, cracks, blisters or scrapes may need immediate attention. This is because people who have diabetes tend to heal slower than other people and this may cause an infection. This is to avoid any systemic complications in the long run. Not only that, it would be very comfortable if you are wearing the appropriate footwear when exercising, which could lessen foot aches. And after every exercise, inspect your feet and toes for any cracks or scrapes so that you can immediately seek medical attention if there are any.

Go for low impact exercises

Be really careful in choosing the type of exercise that you commit to. For one, the skin of a client with diabetes is very sensitive and if you engage in rough, outdoor exercises, you may be prone to injuring yourself. One exercise that is recommended for you to do is go swimming. The water in the pool supports the body thus lessening the weight and pressure to the body. You can do normal swimming, doing laps or doing water aerobics – whichever is your preference and is more motivating for you.

Try something new and make it fun

Exercising doesn’t mean you have to delete some of the things that you love doing. One way is to manage your time well. One way to make it more fun and enjoyable is to try something new- something you haven’t done in a while or not at all. Once you’ve ventured into something you have not done before, you are more energized and motivated since it is a new experience. With this, you can also invite other friends to join you or you can enjoy the company of others and create a network of friends. All you have to do is mix up your habitual state and enjoy the new experience – a diversion as well as a beneficial activity for you.

Work on your balance

Balancing can be done anytime and anywhere every day. In working with your balance, you can try by slowly raising one foot off the ground and doing it for 30 seconds and extending the length of time as long as you can handle and repeating it with the other leg. Also, you can try doing a tip toe motion slowly and gradually near a chair or wall for support, while maintaining balance. Do this for 3 times and hold it much longer than the first time. You can simply incorporate these exercises even when you’re doing something else.

Pack a snack

As you know, diabetics are prone to hypoglycemia – a condition where the blood glucose levels drop lower than normal. And exercising can significantly deplete the body’s glucose resources which can double the risk for hypoglycemia. This may cause dizziness and fainting spells. Therefore, it is important that you arm yourself with something to counteract the condition: food. So it is best advised that you bring a food to snack on while you exercise. Hard candy and some raisins packed in your back pack may be some of the good choices you can choose from.

Monitor your blood sugar level

As mentioned above, baseline data is very important. You must take your baseline data before you exercise and afterwards. This help you recognize the effects that exercise has on your diabetes. The safe range for exercise is between 100mg/dl and 250 mg/dl. If your average blood sugar is beyond 250mg/dl and have Type 1 diabetes, you need to have your urine checked for ketones and if the result is moderate or high, then you have to delay the exercise until it lowers or goes back within the safe range for exercise.

Sources
diabetes.webmd.com
nlm.nih.gov
allaboutdiabetes.net