Physical activities are necessary for diabetics, to keep their blood sugar levels in control and their body weight in control. A balanced healthy meal along with some physical activities go a long way in healthy living for a diabetic. Activities are necessary to have good cardiac health too.
Be sure to get the advice of your physician, before involving in physical activities. Your activities should be what suits you best, depending on your general health conditions, your blood sugar levels and your body weight. Below are a list of physical activities recommended for diabetics.
Benefits of Physical Activity for Diabetics
Physical Activities helps to maintain an ideal weight or lose weight if you are over weight. Physical activities help to maintain blood sugar levels, blood cholesterol levels and blood pressure too. Moreover, it reduces the chances of complications from these diseases. Physical activities helps in preventing heart diseases to an extent. The general benefits of physical activity like improving the muscle tone, improving blood circulation and making the joints flexible stands true here too.
Aerobic exercises not only helps to maintain blood glucose levels, they help to loose excess weight, strengthen your body. Some aerobic exercises that can be easily carried out include walking, swimming, cycling etc. These are inexpensive and easy to carry out exercises you can always choose to do.
Then there are special aerobic exercises you can get trained too. Aerobic exercises should be carried out for 30 minutes a day, for 5 days a week. If you have not been exercising regularly, then start with 5 to 10 minutes per day and gradually increase to 30 minutes. This way your body will get accustomed to the physical activity. Walking is the easiest of all. Get a friend to accompany you and it gets all the more enjoyable. Sports like basket ball, volley ball are good too.
Strength Training Exercises
Strength training helps in building more muscles and losing calories too. You feel better and you may be able to go about the daily activities with ease. Strength training can be done using free weights, bands and weight machines. Strength training exercises must be done several times a week. You can start lifting weights at home too.
Flexibility exercise are also called stretching exercises. Stretching exercises especially before other physical activities helps to get your body warmed up for more. You can do stretching exercises for 5 to 10 minutes before your activities.
Tips To Get Started
Discuss with your doctor before you start with your activity regime. Start with a schedule, the one that will work best for your body. Set realistic schedule and realistic goals. Maintain a chart of your activities and your achievements. Start that from day 1.
This will help you to keep track of your progress, and will help you to decide if you need to change your schedule. Keep a track of your blood sugar levels and taper your medications in consultation with your doctor. Drink lots of fluids and stay hydrated. Wear comfortable clothing and footwear. Do not engage in too vigorous an activity as it can lower your blood glucose levels below the normal.