The health benefits of exercise are documented for all types of people including those with diabetes. Use the tips below to consider incorporating exercise into your healthy lifestyle when you have diabetes.
Review your intent to exercise with your physician. As many people with health conditions are advised to check with their doctors before starting an exercise routine, diabetics too should discuss their exercise goals with your physician. For different types of diabetes there are different guidelines, but exercise is usually included as a significant part of health management for people with diabetes. The same 150 minutes per week of exercise is frequently suggested for diabetics as it is for other individuals.
Your workout will depend on whether you are beginning an exercise routine or are increasing the intensity of your exercise routine. If you have exercised before as a diabetic, you are accustomed to being cautious about insulin levels by testing before, after and sometimes during your workouts. Working out can contribute to a fluctuation in insulin levels for some diabetics. Being aware of warning signs such as weakness or shakiness is important for you in order to avoid problems from diabetes while you exercise. Frequent rest and maintaining proper levels of fluid can often help you during exercise.
Start off slowly. While aerobic exercise is recommended for everyone in order to maintain a healthy heart, muscles and breathing, exercise does not have to be so strenuous that it leaves you worn out. Especially if you’re just getting started on your exercise routine, walking or bicycling can make a positive difference in your health if you are diabetic. Incorporating a short period of exercise and increasing the length of time you exercise up to at least 30 minutes a day, several days a week is usually a manageable goal for most diabetics. A typical aerobic exercise might start with 10 or 15 minutes several times a week of walking or cycling.
If you have diabetes, resistance training is also important for you because resistance training helps heart, bones and is helpful in managing weight. Many studies are emerging that emphasize the importance of resistance training as helpful in maintaining healthy glucose levels for diabetics.
Avoiding injuries that create open sores is important to diabetics who often face additional discomfort and complication from such injuries. Properly fitting shoes that do not cause blistering and using gloves if your exercise includes lifting weights can help prevent problems from blistering. Similarly, removing wet socks after exercise can be helpful in maintaining foot health.
There are some conditions that diabetics are susceptible to, such as glucose levels that are too high or certain eye conditions, that will prevent a typical exercise routine. If you have such conditions, there will still be opportunities for you to move although your exercise routine will likely be very different from typical exercise routines in which diabetics can participate.
If you are nervous about beginning an exercise routine, arrange to exercise with someone. Whether you choose to exercise in a gym or take someone along with you on your walk, knowing that someone else is around can be helpful when you begin your exercise routine.
Diabetics have health management challenges that others don’t, face but this should not preclude you from incorporating exercise into your lifestyle. Use the tips above to begin to incorporate exercise into your life if you have diabetes.