Diabetes

Exercises

Regular exercise should be an integral part of the treatment plan for persons with diabetes. Exercise can help to control your weight, improve insulin sensitivity, reduce cardiovascular risk factors and lower your blood sugar level. Exercise can also help you feel better about yourself and increase your overall health. With appropriate guidelines and taking certain precautions, people with diabetes can exercise safely. 

The exercise plan will vary depending on interest, age, general health, level of physical fitness, the type of diabetics and health problems related with diabetics. Exercise is safest and most effective for people with type 2 diabetes. Aerobic exercise is mostly recommended for diabetic patients. It helps to control diabetics directly, by improving your body's use of sugar as well as indirectly by facilitating weight loss. Examples of aerobic exercise include walking, jogging, aerobic dance or bicycling. If you have problems with the nerves in your feet or legs, exercises that won't put stress on your feet, like swimming, bicycling, rowing or chair exercises are recommended. Regular, vigorous exercise helps insulin work optimally and regulates sugar level.

Simple relaxation techniques such as deep breathing exercises for 10-15 minutes every day can reduce blood sugar level by 9 to 12 percent.

• Talk to your doctor about the right exercise for you.
• Make sure your blood sugar level is reasonably well controlled before you start an exercise program. If your blood sugar level is too low or too high right before you plan to exercise, it's better to wait until the level improves.
• Check your blood sugar level before and after exercising, especially in extremely hot or cold conditions.
• Check your feet for blisters, sores, redness or swelling before and after exercising.
• Drink plenty of fluid before, during and after exercising in order to avoid dehydration.
• Warm up before exercising and cool down afterward.
• Have a sweet or juice handy in case your blood sugar level drops. It may be gradual and you may feel shaky or hungry, suddenly sweat more and feel a change in the heartbeat.
• Don't lift heavy weights. Straining raises your blood pressure and can damage blood vessels.
• Exercise should be done repeatedly at regular intervals.