Exercising Tips for Diabetics

Exercise is essential for any diabetic since it not only lowers blood sugar, but also improves the ability of the body to use glucose. Aside from dieting, it is the most important thing you can do to help yourself fight diabetes. There are three basic types of exercises to aide in controlling the disease: stretching, aerobic, and anaerobic.

Stretching
Stretching should take place both before and after exercise. It involves holding positions that lengthen the muscles and is considered an exercise on its own because of the various benefits it provides.
Advantages of stretching:
o Improves posture
o Improves circulation
o Improves flexibility
o Improves equilibrium and coordination
o Relieves stress
o Can reduce lower back pain

Aerobic Exercise
Despite what physical condition you are in, there is an aerobic exercise suitable for you since aerobic exercise can be done at various levels of intensity. This is the type of activity where you exercise without becoming short of breath. It allows you to perform continuous and rhythmic movements of the major muscles in the arms, legs, and hips to get your heart pumping and your lungs working while maintaining the ability to breathe in as much oxygen as your body requires. Aerobic exercise is often associated with being a “fat burner.” This is because after about 20 minutes of aerobic exercise, the body begins to use its stored fat as fuel, and if done regularly, aerobic exercise can help speed up your metabolism.

Types of aerobic activities include:
o Walking
o Running
o Dancing
o Jumping rope
o Biking
o Stair climbing
o Swimming
o Water aerobics
o Basketball
o Roller skating

Doctors recommend 30 minutes of aerobic exercise each day to stay healthy and fit. Exercise should begin at levels of low-intensity and can gradually increase over time.

Advantages of aerobic exercise includes:
• Cardiovascular benefits Increases stamina and energy
• Increases good (HDL) cholesterol
• Helps you sleep
• Relieves stress
• Helps regulate and reduce body fat
• Psychological benefits

Anaerobic Exercise
Anaerobic exercise is exercising to the point where you become out of breath. This occurs when your body needs more oxygen than you are able to supply. Generally, it consists of short bursts of energy followed by rest periods, working one part of the body at a time. Although you will become tired quickly, you will also use up blood sugar. This is also known as “resistance exercise” as one performs movements against resistance with the focus of increasing muscle mass, which assists you in using more calories and leads to a decrease in insulin resistance.

Types of anaerobic activities include:
o Sprinting
o Weight lifting
o Push ups
o Sit ups

Advantages of anaerobic exercise includes:
o Increases insulin sensitivity
o Lowers blood pressure
o Raises “good” cholesterol levels and lowers “bad” ones
o Increases strength of bones, joints, and muscles
o Lowers overall blood sugar readings
o Increases muscle mass over fat to help lose inches

Remain Hydrated

Be sure to drink 16 ounces of water one hour before exercise, 8 ounces 15 minutes prior, and 4 ounces every 15-20 minutes during exercise. Since exercise can cause significant fluid loss, staying hydrated is especially important when you are out in the sun. Be sure to choose your beverage wisely, staying away from caffeine, and only drinking sports drinks when exercising more than an hour or if the weather causes you to sweat more than normal.

Pay Attention to Your Feet
Wear comfortable and well-fitting shoes and natural-fiber socks. Check your feet before and after activities for any potential damage such as cuts, sores, or blisters.

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