The benefits of exercise for those with diabetes, or practically any other disease, cannot be emphasized. Exercise improves blood pressure, lowers dangerous LDL cholesterol and triglycerides, increases good HDL cholesterol, strengthens bones and muscles, lowers anxiety, and helps you maintain a healthy weight. Incorporating regular exercise for diabetes
Exercise has additional advantages for diabetics: it increases insulin sensitivity, which combats insulin resistance and it reduces blood glucose levels.
How Does Exercise Affect Blood Sugar?
Your body requires additional energy from blood sugar, often known as glucose, while you exercise.
Your muscles and liver use glucose as fuel when you move fast, such as when you run to catch the bus. Generally speaking, exercise lowers your levels. A longer or more intense workout may require you to change your prescription, snacks, or both if you take insulin or diabetes medications. Talk to your doctor about what is best for you.
Engaging in moderate activity for an extended time, such as hiking, yields significant benefits. When you do that, your muscles absorb a lot more glucose. Your blood sugar levels will drop as a result. Your blood sugar levels may momentarily increase after you quit vigorous exercise.
Before Exercise for Diabetes
Consult your healthcare provider before beginning a new fitness regimen. Inquire about the safety of the exercise you wish to do, particularly if you have type 1 diabetes.
Exercise can cause blood sugar levels to drop too low in people who use insulin. Hypoglycemia is the term for blood sugar that is too low. Those with type 2 diabetes who take insulin or other medications that decrease blood sugar are also at risk. You can learn how to combine medication with diet and exercise from your healthcare provider.
The Best Exercise for Diabetes
Walking
For many people, walking is a low-impact activity. You can lower your blood pressure, blood sugar, and cholesterol by getting your steps in. Additionally, walking briskly for 30 minutes, or roughly 100 steps per minute, is a fantastic method to fulfill the American Diabetes Association’s recommendation for cardiovascular activity each day.
Adding exercises like stair climbing to your walks can also increase their intensity. However, if you weren’t active before being diagnosed with diabetes, think about beginning out cautiously and increasing your pace gradually.
Cycling
Stationary bikes have gained a lot of popularity for a reason. Your posture, balance, and heart and lungs can all be enhanced by regular cycling.
However, a costly exercise bike is not necessary to begin. You can try a stationary bike at your neighborhood gym or pick up an old bike and head outside. According to research, cycling can help diabetics achieve better health outcomes.
Weight Training
Weights or other equipment are used in this type of strength training to increase or preserve muscular mass and strength. It may enhance insulin sensitivity and glucose tolerance in people with Type 2 diabetes.
Running
With the right training and the consent of your medical team, you can progress from brisk walking to running. A lower risk of high blood pressure, high blood sugar, and high cholesterol has been associated with this faster-paced activity.
Dancing
Your workouts might be more enjoyable if you incorporate dance into your program. In addition to being a heart-healthy activity, dancing can raise your blood sugar and level of fitness. According to one study, individuals with Type 2 diabetes who took part in a dance program were more likely to maintain their routine than those who followed a different exercise routine.
How Much Exercise Per Week?
According to experts, diabetics should aim for:
A minimum of 150 minutes of aerobic exercise per week. Regular aerobic exercise has been linked to improved insulin function and long-term blood sugar reduction, according to studies. Additionally, it lowers your risk of developing diabetes-related health issues like heart disease.
Strength training is done twice or three times a week. Your body can manage blood sugar better if you have higher muscle mass. Blood sugar is used for energy by working muscles after storing carbohydrates. Additionally, muscles burn more calories than fat. Resistance workouts such as pushups, sit-ups, and weightlifting will be beneficial.
Exercise Tips for Type 2 Diabetes
If you have diabetes, exercise should be on your list of things to do. Start with these essential pointers:
Make a list of fun activities. There are several options available to you, and you are not required to attend a gym. What sounds appealing? Consider a former experience that you enjoyed or something you’ve always wanted to try. Ideas include swimming, yoga, dance, sports, and strolling. Anything that causes your heart rate to increase is important.
Check your blood sugar levels. Find out from your doctor if you should have it checked before working out. If you intend to exercise for more than an hour, monitor your blood sugar levels frequently so you can determine when you need a snack.
Carry carbohydrates. Your blood sugar can be lowered by exercise. If your blood sugar falls, always have a modest carbohydrate snack on hand, such as fruit or a fruit drink.
Take it easy. Start with ten minutes of exercise at a time if you’re not currently active. Increase the time each day until you reach 30 minutes. If you get headaches, increased perspiration, a racing heart, or a shaky, nervous, weak, or confused feeling, stop exercising.
Strengthen at least twice a week. It can help regulate blood sugar. You can use resistance bands or lift weights. Alternatively, you can perform exercises that employ your body weight, such as squats, lunges, and pushups.
Your entire body should be worked during your strength training regimen. Organize your timetable such that you work out longer sessions less frequently or various muscle groups on different days. To understand how to perform each exercise correctly, it’s a good idea to work with a licensed fitness instructor or trainer.
Conclusion
Diabetes can be managed with regular exercise. Your fitness routine should include a variety of exercises, such as strength training and aerobics, according to the American Diabetes Association. You can incorporate fitness into your routine by engaging in a range of enjoyable activities. Before you begin, it’s beneficial to discuss safety and best practices with your healthcare team.
For personalized care and deeper insights into managing diabetes, consider booking an appointment with our specialist. Your health deserves the best attention.
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