Managing Diabetes with Exercise -Tips for Staying Safe & Healthy

Living with diabetes can be challenging, but exercise can be an effective tool for managing the condition and improving your overall health. However, it’s important to exercise safely and effectively to avoid potential complications. In this post, I will discuss tips for managing diabetes with exercise, and how to stay safe and healthy while staying active.

We will cover various topics including the benefits of exercise for people with diabetes, safety considerations when exercising with diabetes, and tips for incorporating physical activity into your routine. Whether you’re new to exercise or looking to take your fitness routine to the next level. I hope this post will provide you with valuable information and insights to help you manage your diabetes and improve your overall health.

Talk to Your Doctor Before Starting an Exercise Program

Talk to Your Doctor Before starting and exercise program.

The first step is to talk to your doctor. They can help you determine what type of exercise is best for you, how much exercise you should do, and how to safely incorporate exercise into your routine. Depending on your current health and fitness level, your doctor may recommend a combination of aerobic exercise, strength training, and flexibility exercises. It’s important to start slowly and gradually increase the amount and intensity and frequency of your exercise. Remember, any physical activity is better than none. Find activities that you enjoy and make them a regular part of your routine.

5 Benefits of Exercising When You Have Diabetes

1/.. Helps control blood sugar levels

Exercise can help lower blood sugar levels by increasing insulin sensitivity, allowing glucose to be taken up by the muscles and used for energy. Regular exercise can also reduce insulin resistance, making it easier for your body to use insulin.

2/.. Reduces the risk of complications

Exercise can reduce the risk of long-term complications associated with diabetes such as heart disease, stroke, nerve damage, and kidney disease. Regular physical activity helps control blood pressure, improves circulation, and reduces the risk of blood clots.

3/.. Promotes weight loss

Maintaining a healthy weight is important for people with diabetes as it can help improve insulin sensitivity and blood sugar control. Exercise can help burn calories and promote weight loss, especially when combined with a healthy diet.

4/.. Boosts mood and energy levels

Exercise has been shown to improve mood and reduce stress levels, which can be beneficial for people with diabetes who may experience emotional distress related to their condition. It can also increase energy levels and improve sleep quality.

5/.. Improves overall health

Exercise can help improve overall health and reduce the risk of other chronic diseases such as obesity, high blood pressure, and high cholesterol levels. It can also improve muscle strength and flexibility, which can help reduce the risk of falls and injuries.

Always check with your doctor before starting any exercise program and monitor your blood sugar levels before, during, and after exercise.

Choose the Right Type of Exercise

Choosing the right type of exercise if you have diabetes is important.

Choosing the right exercise is important as not all types of exercise are suitable for people with diabetes. Low-impact exercises such as walking, Pilates, chair aerobics, swimming, cycling, and yoga are generally considered safe and effective.

High-impact exercises such as running, jumping, or weightlifting may increase your risk of injury or cause fluctuations in your blood sugar levels. It’s important to choose the right type of exercise based on your fitness level and personal preferences.

To Maintain motivation join a group fitness class or walk with a friend.

Tips for Including Physical Activity into Your daily Routine

The first piece of advise I would give you, is to include as much incidental exercise into your day. Every little bit of exercise counts. Here are a few simple tips to include more incidental exercise into your day.

Walk around during ad breaks on TV
Take the stairs instead of the lift or esculators.
When you answer the phone walk around
After meals walk for 10 mins
Use a smart watch to track your progress

Book

Monitor Your Blood Sugar Levels

Women testing blood sugar levels with glucose monitor

When you exercise, your body uses glucose for energy, which can cause your blood sugar levels to drop. This is known as a hypo “hypoglycaemia” and can cause symptoms such as dizziness, confusion, and weakness. To prevent a hypo, it’s important to monitor your blood sugar levels before, during, and after exercise. You may need to adjust your insulin dose or have a snack before or after exercise to maintain your blood sugar levels.

Stay Hydrated

Staying hydrated is important for everyone, but it’s especially important for people with diabetes who are exercising. Dehydration can cause your blood sugar levels to rise, and it can also put a strain on your heart and kidneys. Drink plenty of water before, during, and after exercise, and avoid sugary or alcoholic drinks that can dehydrate you.

Carry Snacks or Glucose Tablets

If you’re at risk of hypoglycaemia, it’s a good idea to carry snacks or glucose tablets with you when you exercise. This will allow you to quickly raise your blood sugar levels if they start to drop. Choose snacks that are high in carbohydrates but low in fat, such as fruit, crackers, or a sports drink.

Wear a Medical ID Bracelet

In case of an emergency, wearing a medical ID bracelet can help medical professionals quickly identify that you have diabetes and take appropriate action. You can purchase medical ID bracelets online or from a pharmacy.

Take Precautions in Extreme Weather

Extreme weather conditions, such as heat or cold, can affect your blood sugar levels and put a strain on your heart. If you’re exercising in extreme weather, take precautions such as wearing appropriate clothing, staying hydrated, and avoiding exercise during peak temperatures

Stop Exercising If You Experience Symptoms

If you experience symptoms such as dizziness, confusion, or weakness while exercising, stop immediately and check your blood sugar levels.

Conclusion

In conclusion, exercising with diabetes is an important way to manage your condition and improve your overall health. By following the tips we’ve discussed in this blog post, you can exercise safely and effectively while minimizing your risk of complications.

As a group fitness instructor for people over 50, I highly recommend trying seated aerobics or Pilates classes. These types of exercise can provide a low-impact, full-body workout that can help improve your strength, flexibility, and cardiovascular health. Plus, you can exercise in a supportive and encouraging environment with like-minded individuals who share similar goals and challenges.

If you’re interested in trying seated aerobics or Pilates classes, I invite you to join my classes. Contact me for more information on class times and locations. Let’s work together to achieve our fitness goals and manage our diabetes in a safe and healthy way.

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Managing Diabetes with Exercise