Physical activity can help considerably in improving diabetes primarily through blood sugar control, weight and cholesterol management. Besides, there are many other good effects of including adequate physical activity and exercising in lifestyle. Diabetes may put some restrictions on exercising and you should be careful and alert when performing a physical activity.
Check with your doctor to determine what form and intensity of physical activity can best suit and benefit you. Here are some useful tips on implementing physical activity in your lifestyle where diabetes is already existing.
How Much To Do?
According to experts, people with diabetes should do physical activities of moderate intensity for about half an hour for 5 (or more) days in a week. If this is your first instance of adopting an exercising regimen, better start slowly and then catch up with the intense activities. This can provide the stamina to prepare your body for later days of strength training.
What Physical Activity To Do?
A physical activity regimen can consist of various types of exercises having varied intensity levels.
When opting for a moderate-intensity physical activity, a water exercise can serve well. Other options include brisk walking, dancing, bicycling and swimming. Climbing stairs, hiking, skating, skiing, tennis, etc. are some more physical activities which can be worthy of making you fit.
Aerobic exercise is also a good option when you want to concentrate on the bone and heart. It also enhances blood circulation and reduces the risk of heart illnesses. Aerobic exercises can be done for half an hour a day for a minimum of 5 days every week. You can also consider dividing the activity for a day if you cannot perform it at a stretch.
High intensity program as strength training can give you strong(er) bones and muscles. Stretching can give you better flexibility and prepare you better for other forms of exercising. Strength training can be done through lifting weight, elastic bands and through resistance bands. Strength training can be done several times in a week.
For people with diabetes, the flexibility exercises (or stretching) can also be good. These help the joints remain flexible and reduce the chances of getting hurt. Stretching for 5 to 10 minutes helps in warming up the body and even cool down vigorous exercising.
Are There Safety Consideration?
Diabetes can restrict you from performing many physical activities, especially the more vigorous ones.People having complications, like foot problem and nerve damage, should avoid doing exercises which can aggravate the problem. Heavy weight training can be bad for people suffering from high blood pressure.
Physical activity may also upset your normal blood glucose levels – either raising or lowering them. People taking insulin should be extra careful with exercising. Monitoring blood sugar is important when exercising. Distributing physical activity is a better idea; exercise for few minutes every day than for few hours one a single day in a week. Since people with diabetes have special needs and medical requirements.
It is important to prepare a safe exercise agenda. Exercising, which is essentially aimed at enhancing your health, should not undermine or deteriorate it in any case. There are many forms of exercising and you can choose and implement the ones which suit you.