Exercise is one of the main pillars of diabetes treatment and control and is effective in preventing diabetes. Training is much more beneficial for people with diabetes than exercise because exercise, like insulin, lowers glucose (blood sugar) into the body’s muscle cells and lowers blood sugar levels. Researchers have found that metformin prevents about 30% of diabetes and exercise about 50% of diabetes. Therefore, exercise is one of the pillars of diabetes prevention in people who are more likely to develop diabetes.
The activity of people with type 2 diabetes can be challenging. While you are healthy and safe, follow these specialized tips on how to exercise with diabetes.
If you have type 2 diabetes, exercise is probably high on your to-do list. Also, the practice has benefits for diabetics, such as regulating blood pressure and weight management. Additional benefits of exercise for people with diabetes include lowering blood sugar levels and helping the body use insulin, which controls blood sugar. Still, it is essential to talk to your doctor before exercising proper exercise routines and classes.
Gradual weight loss:
Because most people with type 2 diabetes are overweight, diet and exercise usually focus on gradual weight loss, meaning they lose 136-90 grams per month, respectively. The benefits of exercise for metabolism are lowering glucose levels and improving insulin resistance. Only 5-10% weight loss can have a significant effect on blood sugar levels. Exercise strengthens muscle strength, fitness, cardiovascular condition, flexibility, balance, endurance, improves mood, and feels good.
Watch your blood sugar:
Exercise not only helps control blood sugar levels but also helps with weight loss and heart health. So it is essential to watch your blood sugar because any physical activity will make you more sensitive to insulin. When you exercise, your body becomes more efficient at using insulin and can lower your blood sugar. Because blood sugar is dangerously low, check it before exercising and if you feel weak or weak during exercise. If your blood sugar is low (less than 70 mg / dL), eat 15 grams of simple carbohydrates such as orange juice, glucose tablets, or candy.
Set up an exercise program:
Exercise can easily be included in the daily routine. 150 minutes (2.5 hours) of training per week or five days a week, 30 minutes of exercise per day is necessary and sufficient for health. It does not have to be 30 minutes in a row, which means that a diabetic patient can travel 5 minutes and return at three different times, such as morning, evening, and evening, i.e., 10 minutes 5 minutes each time. The effect of each exercise on blood sugar lasts about 24 hours.
Suppose you are taking short-acting insulins or other oral medications that are active before eating. In that case, you should talk to your doctor about your exercise program as some people may need to reduce their dose to lower their blood sugar during exercise. Have medicine. Be prevented.
Suppose you are taking insulin or long-acting oral medications that are active for up to 24 hours. In that case, you should eat some hot carbs before exercising, especially when exercising for more than 30 minutes. Check your blood sugar regularly.
Another point to keep in mind is that patients should be less active after eating to lower their blood sugar.
Manage your blood sugar:
Because the symptoms are different for each person, the only way to check for blood loss and make sure it is not is to have a blood sugar test.
Eat at least 15-20 grams of fast-acting carbohydrates such as sports drinks, regular drinks, or glucose pills.
Wait 15-20 minutes, and then check your blood glucose. If you still have low blood sugar and the symptoms do not go away, repeat the treatment.
After you feel better, be sure to eat your meals and snacks regularly and on schedule to keep your blood glucose levels high.
See your doctor if you still have hypoglycemia after repeated treatments.
Recognize the symptoms of hypoglycemia
Although hypoglycemia is common in people with type 1 diabetes, anyone with type 1 and type 2 diabetes should be aware of these symptoms before starting an exercise program:
Feeling anxious or angry.
Fast heart rate
Some of these symptoms, such as sweating or rapid heartbeat, are common during exercise. For people taking insulin or other blood sugar medications, it is essential to always check your blood sugar before, after, and sometimes during practice.
Pay attention to the requirements of your club bag:
Going to a club or Zumba class, getting a rescue kit is a good idea. Having a medical ID bracelet provides the information you need to help others. Emergency phone numbers, health status, medications you are taking, and the name and number of your healthcare provider on a piece of paper in your wallet, as well as carbohydrate snacks such as candy, dried fruit, or when used. Could you make a note of it? Has hypoglycemia. Bring beneficial dry seeds. If your hypoglycemia causes seizures or anesthesia, having a glucagon injection kit is vital.
Whenever you exercise and are away from home, absorb simple, fast carbohydrates that are quickly converted to sugar and absorbed into the bloodstream. Foods such as candy and raisins instead of pure glucose pills and gels are not reliable for rapidly raising blood sugar because they may not have enough sugar storage. Lastly, always have a bottle of water with you. Staying hydrated during exercise is essential for everyone, especially people with type 2 diabetes who need to stay hydrated to maintain their blood sugar in the desired range.
Eat a snack that fits your activity type:
Intense activities such as running can dramatically lower blood sugar levels. In the meantime, rational eating can also make a difference. Slow-digesting carbohydrates or carbohydrates that contain protein can help stabilize blood sugar. Eat snacks before exercising, such as slicing bananas with peanut butter, slicing apples with almonds, or Greek yogurt. This amount will vary depending on the activity’s duration and intensity and whether the drug is at its peak during exercise.
How many times and for how long should you exercise?
Discuss your exercise plan with your doctor before exercising. According to a doctor, physical activity programs should start slowly and gradually increase. According to the Endocrine Academy, people with type 2 diabetes should do at least 150 minutes a week of moderate-intensity exercises, such as brisk walking or equivalent. Flexibility and strength training are also essential. If doing 30 minutes of exercise in one session is daunting and you can share it throughout the day, do not worry. Managing activities three times a day makes weekly sports goals more manageable. Whichever way you look at it, exercise helps you fight low blood sugar.
Take care of your feet:
Peripheral neuropathy or leg pain can be a complication of uncontrolled diabetes but does not occur in every person with diabetes. This condition is the result of nerve damage caused by a chronic rise in glucose levels. If you have these conditions, you can exercise, but only wear comfortable shoes so that your feet have space. In this case, the toes should move freely. An endocrinologist can prescribe the right shoes for people with diabetes.
Also, check your skin daily for cracks or dryness.
Protect your feet from any pressure, blisters, heat, and redness. If the nerve damage is severe, you may no longer have pain, so you will not notice an infection or trauma. Untreated injuries and wounds can lead to amputation.
If you have peripheral neuropathy, choose your activities carefully, avoid running and balance exercises, and choose sports such as swimming instead.
Protect your eyesight
Avoid certain types of activities if you have eye problems related to uncontrolled diabetes. For example, avoid strenuous strength training or strenuous exercise because these activities can neutralize the eye’s blood vessels and cause problems such as eye injury or bleeding.
Take small steps to get better.
Managing type 2 diabetes can be daunting, but you can feel better when you start controlling your blood pressure. You do not need to do elaborate physical activity, but daily walking can help improve your lifestyle. Remember that 10 minutes of increased activity is as effective as an entire session.
Consider the following ideas:
Get off the bus just before you reach your destination.
If you are near a store, post office, or library, take a walk.
When making a phone call, stop and move.
Go up the stairs instead of the elevator.
Take a walk during lunch or other work breaks.
Take a walk with your friends.
Sit together for more than 30 minutes.