Exercising With Diabetes: Get Active But Start Safely

Exercising With Diabetes: Get Active But Start Safely

It does not really matter if you have been active in the past or not, you can still begin afresh now because it’s never too late for those with diabetes to exercise. That said, if you’ve never been physically active or haven’t been active for a short period, it’s vital and important that you begin slowly.

Light physical activities such as walking are perfectly fine for most individuals with diabetes. If you have not been active and are unsure about your own health, you need to speak to your healthcare provider before commencing with something demanding. If you are already facing diabetes complications, certain exercises may need to be avoided. You will learn about all of that here. 

Benefits Of Exercising With Diabetes

Diabetics are often advised to be physically active, this is beneficial for them because exercise ensures the body is more sensitive to insulin. Exercise also helps control blood glucose levels and lowers your risk of acquiring heart disease or having to deal with nerve damage.

Being physically active and partaking in exercise can be fun. Whenever possible, go outdoors with a friend, connect emotionally, and enjoy the fantastic weather. 

Some of the myriad benefits of exercising with diabetes include losing excess weight, maintaining the right weight, enhanced sleep, feeling of happiness, enhanced memory, optimum management of blood pressure levels, and lowering levels of low-density lipoprotein (LDL) or “bad” cholesterol and increasing levels of high-density lipoprotein (HDL) or “good” cholesterol.

Exercising With Diabetes

The primary goal is to get a minimum of 150 minutes each week of physical activity that is moderate in intensity. One practical way to achieve this is to try and accommodate a minimum of 20-25 minutes of exercise every day. In addition, on two or more days of the week, make it a point to include activities that target all muscle groups, including arms, shoulders, chest, abdomen, back, hips, and legs.

Some of the best exercises for diabetes patients and the most common examples of moderate-intensity exercises include brisk walking, doing housework and performing household chores, bicycling, swimming, dancing, and playing sports (both individual and team sports).

These exercises give your large muscles a thorough workout, make you breathe harder, increase your pulse rate, which are crucial goals for fitness. Stretching helps in enhancing flexibility and preventing soreness post-exercise.

How To Exercise With Diabetes?

Find Something You Enjoy: Exercising by engaging in something that you enjoy is vital because if you do not like it, you will not stick with it. Zero in on an activity that you and your healthcare provider agree that you can perform on a regular basis for optimum results.

Begin Slowly: If you are not presently engaged in any physical activity, you must being slowly and gradually work your way up to the necessary levels. For instance, you could park your car farther from your door, walk your dog, perform yard work, or take the stairs. Start on a small scale and with the passage of time, gradually add a little more intensity as well as time every week.

Find A Reliable Partner: It is much more fun when a friend or dear one is counting on you to turn up for your everyday exercise. Having a partner will surely help you in continuing you to stay active.

Set A Goal: Some good examples of fitness goals for beginners include walking a mile every day for a month or being physically active every weekday for half an hour. It is necessary to be specific and realistic with your goals. Moreover, make it a point to discuss your exercise goals with your healthcare provider.

Incorporate It Into Your Schedule: The more the activity that you perform on a regular basis, the quicker it will turn out to be a habit. Think of strategies of linking physical activity and exercise to daily life chores. For instance, you may schedule walking with a colleague post lunch. Try with earnestness not to go more than a couple of days in a row without exercise.

The Final Word:

Before commencing with any physical activity or exercise regimen, talk to your healthcare provider about the most optimum exercise and physical activities for you. Make it a point to discuss which activities you enjoy, ways to prepare, and things to avoid.

Reference Links:

1. https://www.diabetes.org/healthy-living/fitness/getting-started-safely
2. https://www.cdc.gov/diabetes/managing/active.html