Why is exercise important?
Regular exercise improves physical fitness and reduces the risk of heart disease, strokes and hypertension. It improves the efficiency of blood circulation an helps take off and keep off extra weight.
For diabetics, exercise provides additional benefits. In the short term, it can lower blood glucose levels, and in the long term, it may reduce medication requirements. Regular exercise makes the body cells more responsive to insulin, therefore avoiding swings in blood glucose.
What kind of exercise should I do?
Generally, aerobic exercise is best because it strengthens the heart and lungs, reduces blood pressure, burns calories quickly, lowers blood glucose and increases responses to insulin.
Examples of aerobic exercise are running, brisk walking, tennis, bicycling, dancing and swimming.
Do consult with your doctor to develop an exercise program that will work best for you, especially if you have not been exercising for some time.
How much should I exercise?
In order to gain the full benefits of exercise, remember the FIT formula:
F - Frequency of at least 3 times a week
I - Intensity of exercise must be enough to work up a sweat
T - Time of each exercise period must be at least 15-20 minutes
How do I get started?
Gettting started on exercise is tough because it means adding a new ritual to one's routine. It helps to choose an activity that you know you will enjoy. If you are over 35 or have not exercised recently, your doctor can help you set goals for conditioning yourself and gradually building up endurance levels without risk.
Think of ways to increase your activity without drastically changing your present routine. For example, walk up stairs rather than taking the lift or elevator.
Exercise is such a struggle for me. How can I keep it up?
Initially it is a real struggle to keep up with an exercise program. You ache, you tire easily, you're hungry, and your diabetes regimen may need adjusting.
If you keep it up though, you will begin to see improvements in your condition, in your well-being and in your mental attitude. An exercise partner or group of people who share your level of fitness can help you avoid discouragement.
Set realistic goals for yourself, and aim for small improvements. After all, you intend to exercise for the rest of your life! After a short while, you'll experience the rewards of your efforts and look forward to exercise as a regular part of your life.
Exercise and Diet
Exercise helps you reach and maintain your target weight. And when your weight is under control, your diabetes will improve and a sense of wellbeing will develop.
Exercise can also replace boredom, depression and other negative feelings that lead many people to eat. It also gets you into shape as you lose weight and improve your physical fitness. Exercise and diet go hand in hand with diabetes treatment; both are essential.
Saftey Guidelines
- Consult with your doctor before you begin an exercise program.
- Do self blood glucose testing together with your exercise program. This is essential for insulin-dependant diabetes.
- Always carry identification indicating you have diabetes and what to do in an emergency when you exercise away from home.
- Always carry some sweets or carbohydrate snacks with you in case of low blood sugar.
- Teach an exercise partner how to respond to a hypoglycaemic reaction.
- Stay within the exercise limits set by your doctor. Exercise can hurt you if you don't do it correctly.
- Well fitting and comfortable exercise shoes to avoid foot injuries.
CLAIM YOUR EBOOK TODAY
.
