There are many health benefits to regular exercise such as controlling weight, increased energy, lowering blood pressure, stronger bones, better sleep, increased level of high density lipoproteins, improved mood, etc. For a diabetic, regular exercise is also very important in managing diabetes. Exercise can assist in controlling your blood sugar levels, which is essential in preventing long-term complications.
Prior to starting an exercise routine, obtain your doctors permission who should also check your medication based on your exercise routine. Your insulin may need to be adjusted depending on the type of exercise and amount of exercise. Make note of your mealtime and the time of day you want to exercise. You may need to adjust your food intake and schedule if your routine is more intense than what you are used to. Exercising at the same time of day for the same amount of time at the same level can make your blood sugar easier to control. Make it part of your routine!
Make exercise fun and set attainable goals! Start with activities you like to do or have always wanted to do. For example: walking, jogging, swimming, yoga, dancing, spinning, tennis, basketball, etc. Make sure you start with walking if your current routine does not involve regular exercise. Set realistic goals; you can start slow and gradually increase as your body adjusts to the activity. 30 minutes of aerobic exercise per day is a great start. Once you have mastered that, begin strength training.
Strength training is also great for a diabetic. It helps the body respond to insulin, improving the way it uses blood sugar. It also enhances weight loss and lowers your risk for heart disease. Strength training will allow your body to control your blood glucose levels more efficiently since the muscles that use glucose are being used more. Begin lifting weights for 20-30 minutes a few times a week. This will allow you to get the full benefits of strength training. This along with aerobic exercise will help your overall health tremendously!
Check your blood sugar before exercise and monitor during if needed. Exercise can cause your blood sugar to drop for up to 12 hours after. Have a snack nearby if you would need one during exercise; something with carbohydrates like fruit or a fruit drink. You can even find a partner to work out with; this can be more fun and motivating. They can also be your help if an emergency arises. Always keep an identification tag in your bag or wear an identification bracelet so first responders are aware.
Make sure that you dress so you’re comfortable and always take care of your feet. Wear comfortable shoes for good support to prevent injury. Being a diabetic, you may not feel the pain in your feet and this can lead to injury. Wearing socks that wick away the moisture can also help in preventing injury. Stretch out before and after exercise. And always drink water throughout. Stay hydrated!
Stick with your exercise plan. Fit it into your daily schedule and make it work. Stay motivated and committed. Make it fun and challenging. You will find that you will lose weight if that is your goal and it will make your body more efficient at using its insulin and glucose. Happy exercising!