Diabetes Exercises
DIABETES EXERCISES
How does exercise help diabetes?
Exercise is a great way to help control weight and it also lowers the blood sugar level. It also lowers a person’s risk of heart disease – a condition that is very common in people who have diabetes.
Exercise can also help you feel better about yourself and increase your overall health.
What kind of exercises to be done?
There are no specific exercises for one to do. Choose any cardio exercise (walking, running, cycling, aerobics, skating, warm-ups and cool-downs, tennis, etc.) – anything that increases the heart rate.
Aerobic exercise strengthens the heart and keeps the exerciser’s muscles warm. Strength training builds stamina, while improving both joints and muscles. Warm-ups and cool-downs are essential for the safety of the exerciser.
No matter what kind of exercise one does, make sure to warm up before starting, and cool down when done. To warm up, spend 5 to 10 minutes doing a low-intensity exercise such as walking.
Then gently stretch for another five to ten minutes. Repeat these steps after exercising to cool down.
When you start an exercise program, go slowly. Gradually increase the intensity and length of the workout as one gradually gets more fit.
Consult a doctor about what kind of exercise is right for you, depending on whether one has any other health problems.
1. Aerobic exercise -
Aerobic exercise helps increase heart rate, as well as breathing rate. This makes one breathe more deeply and also makes the heart work harder. It is best to aim for a total of about 30 minutes a day, at least 5 days a week. Here are some examples of aerobic exercises:
· Take a brisk walk either outside or on a treadmill
· Dance classes
· Swimming
· Jogging
· Roller-skating
· Tennis or badminton
· Indoor stationary bicycle
2. Strength training -
Strength training, done several times a week, helps build strong bones and muscles. Some ways to do it:
· Join a gym to do strength training with weights.
· Lift light weights at home
3. Flexibility exercises -
Flexibility exercises, also called stretching, helps keep joints flexible and reduces the chances of injury during other activities. Gentle stretching for 5 to 10 minutes helps the body to warm up, as well as get ready for aerobic activities.
4. Be on the move throughout the day -
Being active helps burns calories. The more you move around, the more energy one will have.
« Walk instead of driving whenever possible.
« Take the stairs instead of the elevator
« Work in the garden or do some housecleaning every day
« Walk to the market; park your car ½ kilometer before the market.
Are there any risks associated with exercising for people with diabetes?
There are some mild risks, but the benefits far outweigh the risks. So, its necessary to moderately exercise daily the right way.
Exercise changes the way in which the body reacts to insulin. Regular and strenuous exercise makes the body more sensitive to insulin, and thus, the blood sugar level may suddenly get too low after exercising.
Therefore, it is important to check the blood sugar level before and after exercising, and follow the doctor’s advice as suggested for low blood sugar.
If the blood sugar level is too low or too high right before one starts exercising, it is better to wait until the level improves, and normalizes.
It is also important to keep a check on blood sugar level if exercising in extreme hot or cold conditions, because temperature affects how the body absorbs insulin.
Should one drink plenty of fluids during exercising?
Yes. While exercising, our body uses more fluid to keep the body temperature cool. Therefore, by the time one feels thirsty, he may already be getting dehydrated. Dehydration can seriously affect the blood sugar level in the body.
Drink plenty of fluids, water before, during and after exercise.
What safety tips to follow while exercising?
Exercise can affect and lower the blood sugar level, so pay attention to possible warning signs during workout such as:
· Sudden change in heartbeat
· if one starts sweating more
· feels shaky, anxious or hungry
· feeling weak or dizzy
If you feel this way, stop exercising and check out on a doctor. It might be hypoglycemia or low blood sugar. It is normally recommended to keep candy, glucose biscuits or juice nearby to treat hypoglycemia.
Exercise tips for people with diabetes:
· Talk to the doctor about the right exercise for you.
· Check blood sugar level before and after exercising.
· Wear the proper shoes and socks, so as to avoid infection and blisters.
· Drink plenty of fluid before, during and after exercising.
· Warm up before exercising and cool down afterward.
· Have some juice handy in case blood sugar level drops too low.
For diabetes information, diabetes diet, diabetes treatment, diabetes causes visit www.diabetesmellitus-information.com
Tom alter
http://www.articlesbase.com/diseases-and-conditions-articles/diabetes-exercises-99914.html
February 06 2010 08:11 am | Lowering blood sugar
February 6th, 2010 at 8:11 am
Can somebody who exercises everyday get Diabetes?
AND if they eat right? Can exercise and healthy diets help people with diabetes? Or will the disease always be there, just to a lesser extent?
Help. I have blood sugar problems.
February 6th, 2010 at 1:13 pm
Yes. Anyone can get diabetes at any time.
It HELPS that you get plenty of exercise and eat right, but the fact is you may be one of those people who are "predisposed" to getting diabetes.
To reassure yourself, have the doctor do an A1C test, and discuss the results with you. The A1C test is quick, easy, and fairly cheap.
There is NO CURE for diabetes. It can only be controlled. Once you have diabetes, it takes a life-long commitment to keep it under control.
References :
February 6th, 2010 at 1:15 pm
yes..maybe it will prevent type 2 but type 1 cant be prevented with exercise.. =O
References :
February 6th, 2010 at 1:17 pm
No, in case if you are not a diabetic patient. But if you are already a diabetic patient then you can control your sugar level by doing exercise and eating proper food.
But exercise even can’t control type 1 diabetes. Its purely depend on the insulin. But type 2 can be control or protect before it comes by exercising and proper diet.
References :
February 6th, 2010 at 1:19 pm
There are a lot of myths out there about diabetes – I recently wrote about the most common ones on my blog at – http://buzz.prevention.com/community/emily09/diabetes-awareness-month The site I referenced has some great information about diabetes
References :
February 6th, 2010 at 1:21 pm
Hello Jared,
Well, if you already had diabetes, good diet and exercise will, as you say, lessen the effects of diabetes. But to answer your original question, "can somebody who exercises everyday get diabetes?", the answer is unfortunately, yes.
This is because diabetes, type 2 to be exact, can be genetically passed through the genes. For instance, if one of your parent is diabetic, the chances for you to become diabetic is 33%. But if you exercise and have good eating habits, this can reduce the risk, although not erasing it completely. There’s a lot of factor in determining if you’re going to be diabetic or not, but keeping a good healthy lifestyle will help you to beat the risk.
References :
http://www.squidoo.com/Glycogone