Before starting physical activity | Safe Physical Activity Tips | Suitable exercises | Overcoming Obstacles
Regular physical activity in type 2 diabetes is one of the most important components in managing a disease. Being physically active means performing actions that speed up your heartbeat and breathing compared to a state of rest.
You can partake in physical activity 10-20 minutes a day. It can be any kind of physical activity, even the simplest ones, such as walking, cleaning an apartment, gymnastics or dancing to your favorite music. Physical activity helps maintain normal glucose targets, energizes, has a good mood and helps control weight. All of these are key aspects of diabetes management.
Before starting physical activity
The most acceptable and safe exercise program is physical exercises of light, and then moderate intensity. If a person starts from scratch, their duration should gradually increase from 5–10 to 45–60 minutes.
The regularity of physical activity is important. It should be undertaken at least three times a week:
- You should consult your physician before embarking on an exercise program.
- Do not forget about the possible risks associated with physical activity (such as hypoglycemia).
- Carry glucose tablets or other fast carbohydrates (sugary drink, lozenges) in case your blood glucose drops.
- Wear comfortable shoes.
- Warm up before starting your workout.
- Do not overload, start slowly.
- Before and after exercise, check your feet for damage, ulcers, and blisters.
- Before exercise, as well as during and after them, do not forget to drink as much water as possible.
Safe Physical Activity Tips
We offer several recommendations on how to safely perform exercises or any other type of physical activity:
- Before doing the exercises, make sure that the level of glucose in your blood is in the range of 5-8 mmol / L;
- do not inject insulin into the limbs that will be involved in the exercises;
- if the blood glucose is below 7 mmol / l before and after exercise, eat 1-2 XE (15-30 g of slowly digestible carbohydrates), with a blood glucose level of less than 5 mmol / L – 1-2 XE of quickly digestible carbohydrates;
- long breaks should be planned;
- caution is necessary for concomitant diseases, as well as for complications of diabetes;
- when receiving hypoglycemic drugs, it is very important to remember that hypoglycemia is possible after physical activity;
- high blood sugar serves as the basis for postponing physical education activities or other activities.
Suitable exercises
For each person there is that physical activity with type 2 diabetes, which is suitable for him – depending on his physical form and wishes.
We offer you several types of physical activity, doing at least 10-20 minutes every day, you can improve your well-being.
- Walking at a fast pace: in such a rhythm so that you feel the heart rate quickens.
- If you have sedentary work, get up, warm up and walk at least once an hour.
- Park further from the entrance to the office or the mall to walk more.
- Play outdoor games with your children.
- Do not use the elevator, walk up the stairs. If your office or apartment is located on the upper floors, take the elevator so that there are two or three flights left to your floor, and walk the rest of the way.
- Walk a lot in the fresh air or buy a pedal trainer that you can practice at home when talking on the phone or watching TV.
- Knead the main muscle groups (legs, chest, back, arms) daily.
Overcoming Obstacles
Here are some tips to help you become more physically active:
- Imagine how much better you will look and feel.
- Set real goals for yourself. Do not compare yourself with other people.
- Try different types of physical activity, exercise complexes.
- See your doctor if you have a medical condition other than diabetes or physical limitations.
- Set aside time for workouts and make them part of everyday life. If you want to include training in your busy schedule, it is better to engage in it immediately after waking up.
- Exercise with friends.
- Exercise while watching TV – for example, exercise the abdominal muscles during commercials.
- Exercise where it is most convenient or close to home.
- If you don’t have the opportunity to go to the gym, get a mat, light weights, a gym ball and do exercises with them or with your own weight.
- Be physically active at work – invite your colleagues for a morning walk, workout, or yoga. You can also arrange a competition, and see who can get the most steps in a day.
- Set yourself new goals and achieve them.
The information is advisory in nature and cannot be considered as medical advice or replace it. Before following this or that recommendation, consultation of the attending physician is surely necessary.