Exercise is sure to be on your to-do list if you have diabetes. Get started with these pre-exercise tips.
Before you start a physical activity program, you should:
- talk with your health care team
- plan ahead
- find an exercise buddy
- decide how you’ll track your physical activity
- decide how you’ll reward yourself
Make A List Of Fun Activities
You have lots of options, and you don’t have to go to a gym. What sounds good? Think about something you’ve always wanted to try or something you enjoyed in the past. Sports, dancing, yoga,walking and swimming are a few ideas. Anything that raises your heart rate counts.
Get Your Doctor’s APPROVAL
Let them know what you want to do. They can make sure you’re ready for it. They’ll also check to see if you need to change your meals, insulin, or diabetes medicines. Your doctor can also let you know if the time of day you exercise matters.
Check Your Blood Sugar
Ask your doctor if you should check it before exercise. If you plan to work out for more than an hour, check your blood sugar levels regularly during your workout, so you’ll know if you need a snack. Check your blood sugar after every workout, so that you can adjust if needed.
Carry Carbs With You
Always keep a small carbohydrate snack, like fruit or a fruit drink, on hand in case your blood sugar gets low.
Get Easy With Exercises
If you’re not active now, start with 10 minutes of exercise at a time. Gradually work up to 30 minutes a day.
Training For Strength
Do it at least twice a week.It can improve blood sugar control. You can lift weights or work with resistance bands. Or you can do moves like push-ups, lunges, and squats, which use your own body weight.
Exercise As Habit
Exercise, eat, and take your medicines at the same time each day to prevent low blood sugar, also called hypoglycemia.
Work out with someone who knows you have diabetes and knows what to do if your blood sugar gets too low. It’s more fun, too. Also wear a medical identification tag, or carry a card that says you have diabetes, just in case.
Nourish Your Feet
Wear athletic shoes that are in good shape and are the right type for your activity. For instance, don’t jog in tennis shoes, because your foot needs a different type of support when you run. Check and clean your feet daily. Let your doctor know if you notice any new foot problems.
Drink water before, during, and after exercise.
Pain During Workout
Stop if you are hurting.If your muscles are mildly sore, that’s normal. Sudden pain isn’t. You’re not likely to get injured unless you do too much, too soon.
Health Benefits You’ll Get
Remember how much exercise does for you, including:
- Helps your body use insulin, which controls your blood sugar
- Burns extra body fat
- Strengthens muscles and bones
- Lowers blood pressure
- Cuts LDL (“bad”)cholesterol
- Raises HDL (“good”) cholesterol
- Improves blood flow
- Makes heart disease and stroke less likely
- Boosts energy and mood
- Tames stress
Add Extra Activities To Daily Routine
- Walk around while you talk on the phone.
- If you have kids or grand kids, visit a zoo or a park with them.
- Take a walk through your neighborhood.
- When you watch TV, get up and walk around the room during commercials.
- Do chores, such as work in the garden or rake leaves, clean the house, or wash the car.
- Stretch out your chores. For example, make two trips to take the laundry downstairs instead of one.
- Park at the far end of the shopping center parking lot and walk to the store.
- Take the stairs instead of the elevator.
- Stretch or walk around instead of taking a coffee break and eating.
We hope we shared good tips…