Pre-Exercise Tips For Diabetes Type 2


Pre-exercise Tips Before You Start

Exercise is sure to be on your to-do list if you have diabetes. There are many ways to control this chronic condition, and getting started with these pre-exercise tips is one of many ways to do so.

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 your doc know what you want to do, so you’ll get approval first, and make sure you’re ready for it. It will be checked if you need to change your meals, insulin, or diabetes medicines.

Your doctor can also let you know if the time of day you want to 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.

Also, check your blood sugar level after every workout, so you can adjust it if needed.

Carry Carbs With You

Always keep a small carbohydrate snack, like a fruit, or a fruit drink on hand, in case your blood sugar gets low.

Get Easy With Exercises

If you haven’t been active until now, start with 10 minutes of warming up exercise. Gradually work up to 30 minutes a day.

Training For Strength

Do it at least twice a week.

It can manage blood sugar levels quite successfully. 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. Many faint when this happens.

Exercise in Public

Workout with someone who knows you have diabetes, and knows what to do if your blood sugar gets too low. It’s more fun to workout in a pair.

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 on a daily basis,and let your doctor know if you notice any new foot problems.

Hydrate

Always drink water before, during and after exercise. Hydration is important.

Pain During Workout

Stop if you are hurting.

If your muscles are mildly sore, that’s normal, but sudden pain isn’t. You’re most likely to get injured unless you do too much-too soon.

Keep it slow and do everything in moderation.

Health Benefits You’ll Get

Always remember how much goodness exercise will do for you, including:

  • Helping your body use insulin, which controls your blood sugar
  • Burning extra body fat
  • Strengthen 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

You can always include some extra daily activities such as:

  • Walk around while you talk on the phone
  • If you have kids or grand kids, visit a zoo or, a go to the nearest park
  • 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

 

Well, we do hope we’ve shared some good and useful prevention pre-exercise tips…

Type-2-Diabetes-Lifestyle

Source:http://www.webmd.com

Source:https://www.niddk.nih.gov

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