Posted by John Doe
Significant of diabetic exercises
Exercises are crucial for people with diabetes if they want to achieve optimum health. Exercise helps to regulate blood sugar levels and aids in controlling lipid levels. It also increases blood circulation and helps deal with weight problems. In some cases, exercise even lessens the need for insulin. To get the most out of diabetic exercise, you need to set yourself a target and layout your exercise routine and stick to it.
What is the best diabetic exercise?
Cardio exercise (walking, running, cycling, skating, warm-ups and cool-downs, tennis, etc.) is the best diabetic exercise. The two main types of exercise that are the most beneficial are aerobic exercise and strength training.
Aerobic exercise strengthens the heart and burns a significant amount of calories. It helps to increase heart rate and breathing rate. It also tones and helps to build certain groups of muscles. Aerobic exercise makes one breathe more deeply and makes the heart work harder. It is best done for about 30 minutes a day and at least five days a week.
Strength training may involve the lifting of weights, and the exercises that have an emphasis on your muscular efforts like push-ups, deep knee bend, lunges, and squats. This exercise helps to build your muscle mass and shed off unnecessary weight. Strength exercise is good as a diabetic exercise as it improves insulin sensitivity, which helps your insulin levels and allows you to reduce your blood sugar levels.
Walk for at least 20 minutes
One of the most lethal aspects of diabetes is the way it catalyzes itself. Any cardio vascular exercise will be helpful for people with diabetes. Walking influences you to inhale vigorously and you can feel the heart working harder. However, walking should not lead to palpitation. If your stamina goes down, shift your walk to a lesser time duration and gradually increase it.
Warm up before and after exercise
It may seem minor, but, any sudden activity may impose immense pressure on the heart which may result in adverse cardio effects which you do not want to cause. A gradual increase in physical activity revitalizes you and paves the way for a hale and healthy heart. Before beginning your activity, do some gentle extends for 5 minutes. This will prepare your body for the greater undertaking. Likewise, after you are done with the exercise routine, spend 5 to 10 minutes to do slight walks and low-intensity stretches. This will signal your body that you are backing off and completing your assignment.
Exercising at a time when the insulin levels are very high is a definite no-no. Nor is it recommended to proceed with the exercise when your blood glucose levels are below 100 mg/dl.
The best time to do a diabetic exercise is 30 minutes to one hour after meals or when the blood glucose level is somewhere between 100 and 200 mg/dl only. When the blood glucose level is beyond that, and when ketones are present in the urine, exercise should not be performed because certain metabolic effects may result.
It is important to observe metabolic control before exercise. If your blood sugar level registers below 100 mg/dl, eat more carbohydrates to increase the number but not too much to exceed 250 mg/dl. Eating enough carbohydrates before exercise may help to prevent hypoglycemia. Make sure to take your blood sugar level before and after you exercise to determine your body's response to the exercise, and to make the necessary adjustments.