| How does exercise help diabetes? | | | | around, the more energy one will have. |
| Exercise is a great way to help control weight and it | | | | « Walk instead of driving whenever possible. |
| also lowers the blood sugar level. It also lowers a | | | | « Take the stairs instead of the elevator |
| person's risk of heart disease - a condition that is very | | | | « Work in the garden or do some housecleaning |
| common in people who have diabetes. Exercise can | | | | every day |
| also help you feel better about yourself and increase | | | | « Walk to the market; park your car ½ |
| your overall health. | | | | kilometer before the market. |
| What kind of exercises to be done? | | | | Are there any risks associated with exercising for |
| There are no specific exercises for one to do. Choose | | | | people with diabetes? |
| any cardio exercise (walking, running, cycling, aerobics, | | | | There are some mild risks, but the benefits far |
| skating, warm-ups and cool-downs, tennis, etc.) - | | | | outweigh the risks. So, its necessary to moderately |
| anything that increases the heart rate. Aerobic | | | | exercise daily the right way. |
| exercise strengthens the heart and keeps the | | | | Exercise changes the way in which the body reacts |
| exerciser's muscles warm. Strength training builds | | | | to insulin. Regular and strenuous exercise makes the |
| stamina, while improving both joints and muscles. | | | | body more sensitive to insulin, and thus, the blood sugar |
| Warm-ups and cool-downs are essential for the | | | | level may suddenly get too low after exercising. |
| safety of the exerciser. | | | | Therefore, it is important to check the blood sugar level |
| No matter what kind of exercise one does, make sure | | | | before and after exercising, and follow the doctor's |
| to warm up before starting, and cool down when | | | | advice as suggested for low blood sugar. |
| done. To warm up, spend 5 to 10 minutes doing a | | | | If the blood sugar level is too low or too high right |
| low-intensity exercise such as walking. Then gently | | | | before one starts exercising, it is better to wait until the |
| stretch for another five to ten minutes. Repeat these | | | | level improves, and normalizes. |
| steps after exercising to cool down. | | | | It is also important to keep a check on blood sugar |
| When you start an exercise program, go slowly. | | | | level if exercising in extreme hot or cold conditions, |
| Gradually increase the intensity and length of the | | | | because temperature affects how the body absorbs |
| workout as one gradually gets more fit. | | | | insulin. |
| Consult a doctor about what kind of exercise is right | | | | Should one drink plenty of fluids during exercising? |
| for you, depending on whether one has any other | | | | Yes. While exercising, our body uses more fluid to |
| health problems. | | | | keep the body temperature cool. Therefore, by the |
| 1. Aerobic exercise - | | | | time one feels thirsty, he may already be getting |
| Aerobic exercise helps increase heart rate, as well as | | | | dehydrated. Dehydration can seriously affect the blood |
| breathing rate. This makes one breathe more deeply | | | | sugar level in the body. Drink plenty of fluids, water |
| and also makes the heart work harder. It is best to aim | | | | before, during and after exercise. What safety tips to |
| for a total of about 30 minutes a day, at least 5 days | | | | follow while exercising? |
| a week. Here are some examples of aerobic | | | | Exercise can affect and lower the blood sugar level, |
| exercises: - Take a brisk walk either outside or on a | | | | so pay attention to possible warning signs during |
| treadmill | | | | workout such as: |
| - Dance classes | | | | - Sudden change in heartbeat |
| - Swimming | | | | - if one starts sweating more |
| - Jogging | | | | - feels shaky, anxious or hungry |
| - Roller-skating | | | | - feeling weak or dizzy |
| - Tennis or badminton | | | | If you feel this way, stop exercising and check out on |
| - Indoor stationary bicycle | | | | a doctor. It might be hypoglycemia or low blood sugar. |
| 2. Strength training - | | | | It is normally recommended to keep candy, glucose |
| Strength training, done several times a week, helps | | | | biscuits or juice nearby to treat hypoglycemia. Exercise |
| build strong bones and muscles. Some ways to do it: | | | | tips for people with diabetes: |
| - Join a gym to do strength training with weights. | | | | - Talk to the doctor about the right exercise for you. |
| - Lift light weights at home | | | | - Check blood sugar level before and after exercising. |
| 3. Flexibility exercises - | | | | - Wear the proper shoes and socks, so as to avoid |
| Flexibility exercises, also called stretching, helps keep | | | | infection and blisters. |
| joints flexible and reduces the chances of injury during | | | | - Drink plenty of fluid before, during and after |
| other activities. Gentle stretching for 5 to 10 minutes | | | | exercising. |
| helps the body to warm up, as well as get ready for | | | | - Warm up before exercising and cool down |
| aerobic activities. | | | | afterward. |
| 4. Be on the move throughout the day - | | | | - Have some juice handy in case blood sugar level |
| Being active helps burns calories. The more you move | | | | drops too low. |