Diabetes is incredibly common and will likely only become more prevalent in the coming years. In fact, about 10% of the world population is suffering from diabetes, and many more are nearly diabetic, or prediabetic.
If you want to stay in shape or get in shape, and you are a diabetic, you might be wondering if it is safe to work out. If you should be doing exercises, which ones are best for a diabetic? We will answer these questions and more in this article.
Is exercise advisable for diabetics?
Exercise is important to keep your body healthy, your heart strong, your blood flowing well, and your muscles developed and useful. Even as a diabetic, you will need to exercise, even if it might be difficult for you. Actually, doctors recommend that you exercise as part of your diabetes treatment.
By exercising regularly, you can lose weight and make diabetes less life-threatening and more manageable. If you feel like your condition is out of control, some exercise should help, so long as it is done in moderation, and you watch your blood sugar and blood pressure levels.
Sickness does not negate the need for exercise. In fact, most kinds of medical conditions can be improved through exercise, and diabetes is no exception. You do need to be careful about how you exercise, how intense your exercise is, and what you do to support your workout plan.
How intense should my workouts be as a diabetic?
Doing any kind of regular physical activity will decrease your chances of death as a diabetic. That’s how important exercise is. However, if you are hoping for optimal outcomes, then you should try to get in about 150 minutes of moderate exercise every week. That is spread out across the entire week, so don’t try to cram it all into a couple of days. Take a day off if you need to.
By engaging in regular physical exertion, you will get your blood pressure and blood sugar under control. You will improve your musculature and energy levels too, which means you can do more. Break free from the sedentary lifestyle, if that is where you are now, and see the difference that regular exercise can make in your life. You will drastically cut down on your risk for heart disease and very likely extend your lifespan.
What should I do to protect myself?
If you are going to be exercising regularly, you do want to take things easy at first, gently acclimating your body to the workout schedule. If you need to cut back after the first couple of days, then do so for your own safety. Don’t push yourself too hard, especially at the start.
You also want to be checking your blood glucose levels, both before you start exercising and after you finish. This helps you track where your levels go when you work out, so you can have a better idea of what your body can handle and what is a safe amount of exercise for you. Track the BGL every time you exercise for a while, and then share your readings with your doctor to get advice about what kind of exercise would be best for you. If you feel lightheaded or very weak, then you need to stop.
If you require a recovery day, then go for it, and you don’t have to feel bad about taking it. You should take that recovery day and do almost nothing then, even hiring house cleaning services like Imagine Maids Run By Melissa to tidy up for you if you would normally be doing housework that day.
To help keep your BGL level where it should be when you exercise, you can take in some carbohydrates before you work out and afterward as well. This provides your body with the energy and usage it needs for your workout period. Your readings will tell you if you are getting enough carbs or if you need to consume more.
You may need to take some medication before you work out or avoid taking medication around the time you exercise. Talk to your doctor about what is recommended for your type of diabetes and your personal needs. Every diabetic is a bit different, and your approach to exercise should be based on expert advice.
What kind of exercise should a diabetic do?
In general, diabetics can do the same kinds of exercises that anyone else does. Be sure to start with exercises that you can handle and that won’t put too much stress on you. Choose exercises that you feel comfortable doing and that will help you control your weight. Also, choose workouts that are ones you can do consistently. For instance, don’t focus on just doing CrossFit activities if CrossFit equipment is only available to you once a week.
Be careful about any kind of exercise that could injure your foot. You may want to avoid running and sports that would require you to kick a ball. Your feet are very fragile areas of the body as a diabetic, and they need to be properly protected. If you want to do workouts that engage your feet, talk to your doctor about protective foot equipment you can use to prevent injury and keep you exercising.
We also recommend that you work out with a partner so that you are more likely to stick with your exercise plan. Do take time to develop a plan for your workout so that you have a set of guidelines to go by. Keep your exercise format at least somewhat structured so that you can compare results from day to day and see which exercises are working best for you. This also lets you more easily monitor how you feel after working out. If any problems arise and exercise becomes too stressful or challenging for you, it may be necessary to develop a new exercise plan that is not as stressful.
You can definitely work out as a diabetic, and you should, so long as your doctor advises it.
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