10 EXERCISES SUITABLE FOR DIABETICS;
Discover the Magic in Exercise
Humans as a whole have become so busy in this 21st century that exercise has almost become a thing of the past. This is so bad because there are a whole lot that exercising can do especially if one has been diagnosed with Diabetes. For example, exercising increases the insulin action of the body, keeps the blood sugar in check, improves body balance, reduces the risk of becoming obese or over-weight amongst many others.
Exercise is safe and highly recommended for people living with diabetes; its role in preventing Diabetes cannot be downplayed or over emphasized.
Exercises are physical activities intended or designed to improve one’s strength and fitness. However, our main objective is to know how Exercises can positively affect someone living with Diabetes and the possible benefits that can be accrued from constantly engaging in exercise routines.
How does exercise affect blood sugar?
When you exercise, your body needs extra energy from blood sugar also called glucose. You notice that when you do something quickly like run to catch a bus, your muscles and liver releases glucose for fuel. The good thing is when you do moderate exercise overtime; your muscles take up much more glucose and helps lower blood sugar level.
as it will help reduce stress, lower the blood sugar and decrease the chances of being overweight or obese.
However, starting a work-out routine may not be easy for beginners, but with determination and strong will, you would be fine. You can start by doing 30 minutes or less, so your body can get used to it.
It’s okay to start small. You should also try to increase and diversify into other activities such as walking, climbing the stairs, aerobics etc rather than doing just one particular type of exercise.
You can use the instrument called Pedometer to measure your progress as statistics shows that these who use Pedometer increase their activities by 27%.
This instrument has been known to increase the motivation of Diabetics patients. Another way you can be motivated outside using the Pedometer is by working out with a friend.
Next is you can set up a target and reward system for yourself. Whenever you hit your target and reward yourself, it has a way of making you feel good about yourself, and this invariably increases your morale and self confidence. You discover that you just want to do more.
It‘s important to ensure that you are consistent with your work-out routine because there can be no real change without consistency.
What matters is not killing yourself instantly with exercises, but gradually getting the desired result in such a way that it stays with you.
Getting a prescription from a fitness or exercise physiologist can measure how physically fit you are and prescribe a suitable intensity of exercise and how to progress to the next level. Every individual has their fitness level so do not use the prescription for another person for yourself.
If possible, find a person living with diabetes who has been successful at exercising or losing weight and connect with the person. It might just work.
You may also want to consider your dieting plan.
Also test yourself regularly, because the more you see positive results, the more you are encouraged.
The National Institute of Health (NIH) recommends an average of 150 minutes of aerobic exercise each week, breaking it down to about 22 minutes of exercise each day.
This obviously means exercising at a level that would increase your heart rate and make you sweat.
There are 10 Exercises that a person with Diabetes can fix into his/her workout routine.
- WALKING: This is the most popular exercise for people with Diabetes. It is highly recommended for anyone who wishes to start a workout routine.
- TAI CHI: This is a slow body movement kind of exercise. It was mainly used by most Chinese, but has now been incorporated into several countries. Taichi has been reported to increase body energy, vitality and mental health.
- SWIMMING: This stretches and relaxes the muscles, which is great for those living with Diabetes. Swimming improves Cholesterol level, burn calories and lower stress level.
- CYCLING: This increases the insulin action in the body and helps to ease the body off stress. Helps in circulation of bodily fluid round the body.
- YOGA: This majorly incorporates fluid movements that build flexibility, strength and balance
- DANCING: Helps in improving the nerve functions and body mass, while lowering the stress level. Routinely movements aids brain coordination.
- LIGHT JOGGING: This increases the all round body activities, helps in burning calories, enhances weight loss and lowers stress level.
- ROWING: This aids flexibility majorly in the hands, works on the hand muscles and improves nerve functions.
- DOUBLE TENNIS OR BADMINTON: This stretches the hand and leg muscles, lowers blood glucose helps bodily fluid circulations.
- SKIPPING: Rhythmic jumping helps relax the mind and enhances the production of hormones in the body.
Exercise is a key tool in preventing complications in Diabetes like Cardiovascular diseases and Obesity. It also helps prevent stroke, cancer and other major illnesses.
So below we would highlight 12 benefits of Exercise;
- Helps make you fit and sharpens you athletic skills.
- Improves mental health and memory.
- Boosts self esteem and confidence.
- Enhances sleep quality and body relaxation.
- Cuts risk of stress and depression.
- Protects against dementia and Alzheimer’s disease.
- Helps enhance weight loss.
- It’s good the body muscles and bones.
- It increases the energy level of the body.
- Promotes a better sex life.
- Strengthens the cardio-vascular system.
- Increases the production of Hormones.
Despite knowing all these benefits, it is important to digest the points below before your start a workout routine.
Points to Note before Engaging in any Exercise.
- Be sure to talk to your Doctor, before starting any workout routine so as to get the right prescription.
- Remember to start slowly, especially if you have not been physically active for a while. Overtime, you can increase the length and intensity of your routine.
- Always check your blood sugar before and after each exercise routine to enable you measure if there is progress or not.
- Do a warm up before you start off and a warm down after exercising.
- Drink plenty of water before, during and after exercise to prevent dehydration.
- Avoid exercising in extremely hot or cold temperature, moderate is okay.
- Break up sitting time every 30 minutes during the day.
- Dress appropriately to prevent foot problems and heat stroke.
- Always carry your phone and mini first aid box if exercising outdoors.
- Listen to your body, if you become short of breath, dizzy or light-headed, stop exercising and relax till you feel better.
- Lastly, report any unusual problem you experience to your Doctor.
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