We bet exercise advice for your diabetes symptoms. comes from all possible directions – friends, folks, and the neighbour, the guy running on the treadmill at the gym, the trainer, fitness articles, and YouTube videos. While these come with good intentions, chances are they have sent you rolling down the slippery slope of confusion.
Let’s get real: Diabetes is no laughing matter and dealing with it can be complicated; that is if you are not armed with the right information. Even details like what exercises you can do and how far you can take them to perfecting a diabetes diet. that works in sync with your blood sugar and fitness regimen can make a world of a difference.
Quite often, people come to believe that exercising when you have diabetes can be complicated, and for good reason. Because, along with balancing food and fitness, you have the responsibility of conquering low blood sugar before it strikes you unawares.
Levels of blood sugar can vary prior to activity, and its intensity and duration. That being said, the hallmark of a healthy body is regular exercise and it stays true even to people with diabetes. It will keep your diabetes in control and make you feel better forever. Working out has immunity-boosting, and cholesterol-lowering properties that can keep you safe from long term complications such as nerve damage, heart disease, and kidney damage.
The best bet is to rely on self-monitoring of blood glucose levels. So, keep a glucometer handy!
In fact, your body has its own ways of letting you know that your blood sugar is on the low. Never neglect these warning signs!
|Feeling weak, shaky, lightheaded, getting a headache, trouble thinking clearly, rapid heartbeat, blurry vision, and sudden nervousness.|
If you sense any of these symptoms, reach out for a chocolate bar, glucose tablet, or a fruit juice immediately. In case that does not help, rush to the nearest medical centre for Emergency Medical Attention.
Make a note on which activity drops your blood sugar levels faster and accordingly, make changes to your diabetes diet to keep up with that, or change to another activity. Look for patterns by testing your blood sugar before, during, and post exercise over a short period of time. Because every body is different, and how a disease affects every body varies. What might work for someone, might not work for you.
To help you better understand what you can do for optimal fitness, we have charted out answers to all those questions you might have about fitness issues.
- Contrary to popular belief, low impact exercise is your best friend when it comes to being in terms with a diabetes program. , low impact being the operative word here. A minimum of at least 150 minutes of moderate-intensity activity per week is the recommendation. Walking is a good bet.
- A combination of strength training and aerobic exercises work well for people with diabetes. Think swimming, yoga, dancing, and tennis – anything that gets you on your feet and burns calories. But before you do, create a workout plan and get your diabetes doctor’s. OK, because some exercises can be off-limits for you depending on the intensity of your diabetes and the associated complications.
- More intense workouts such as cross fit or resistance training can up your blood sugar via glucose-raising stress hormone. That being said, you may want to consider cutting down on sugar-raising foods when you train.
- Carbs are not necessarily bad. Keep carbs that ace at quickly restoring your sugar such as a fruit juice, glucose tablets, or sports drinks, close in the event your blood sugar drops.
- But whatever you do, ditch the empty stomach – specifically for consistently long periods of time. Starving is a bad, bad idea when you are following a fitness routine.
- Fitness isn’t about binge exercising. Work your way up in terms of intensity and duration of exercise over time for better diabetes management. Moderation is key.
- Handle your feet with care. Diabetes makes you more prone to foot problems so keep a tab on signs of infection and invest in a decent pair of athletic shoes specific to the fitness activities that are regularly on your radar.
- Water is a hydration powerhouse that you need more than anything. A minimum of 8 ounces of water is essential prior to, during, and post your exercise to stay hydrated.
And now to the question “Is Walking better than Jogging?”
This is one question that baffles most of us is which one’s better: walking or jogging? While both have their merits, we have to approach this issue taking all possible considerations. Do you have hypertension? Are your blood sugar levels above 250 mg/dL? Do you have ketones and your diabetes is not under control?
If you can answer these questions, then you know whether jogging is a better alternative over walking. Here’s thumb rule that would give you a better perspective.
You spend half as much energy walking than jogging. Obviously, runners and joggers are better equipped to reach their target weight goals. So, better drop in BMI with jogging than walking.
Jogging: 1. Walking: 0.
When it comes to reducing the risk of heart diseases, high blood pressure, high cholesterol, and high diabetes, both walking is better.
Jogging: 1. Walking: 1.
Brisk walking is better for people with prediabetes. If you have diabetes, you can choose walking or jogging, but maintain balance. Do not overdo or do not quit!
However, if you are above 35, here’s a checklist before starting your exercise regimen.
Consult your Diabetes Specialist before starting.
Do Self-monitoring of blood sugar levels.
Get a stress test.
Start your exercise one hour after eating.
Test yourself for ketones.
Do not exercise if your sugar levels are above 400 mg/dL.
Keep water and a glucose tablet handy during the exercise.
Start slowly and then pick up pace. If you propose to jog, walk first and then jog.
Finally, listen to what your body says!
Now that we are past all that advice, get moving! Every movement counts. The key is to stick with it, else the periods of inactivity will simply ebb away all the effort you put in to begin with. That being said, here is bidding goodbye to poor diabetes management. and hello to good health!