Living with diabetes doesn’t mean giving up on fitness and a healthy lifestyle. In fact, regular physical activity is crucial for managing blood sugar levels, improving cardiovascular health, and maintaining overall well-being. Here are some practical tips for people with diabetes to stay fit and active:
Regular Talks With Your Healthcare Team
Before starting any exercise program, consult your healthcare provider. They can assess your individual needs, recommend appropriate activities, and guide you on managing blood sugar levels during exercise.
Choose the Right Exercise
The best exercise for you depends on your preferences, fitness level, and any existing health conditions. Consider the following options:
- Aerobic Exercise: Activities like walking, cycling, swimming, or dancing help improve cardiovascular health and burn calories. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week.
- Strength Training: Building muscle through resistance exercises (using weights or resistance bands) enhances insulin sensitivity and supports weight management.
- Flexibility and Balance: Yoga, Pilates, and tai chi improve flexibility, balance, and reduce stress.
Timings and Monitoring Sugar Levels
Check your blood sugar levels before, during, and after exercise. This helps you understand how different activities affect your glucose levels. Adjust your insulin or medication as needed to prevent hypoglycemia (low blood sugar).
Schedule workouts strategically. Avoid exercising during peak insulin action (when insulin is most effective) to prevent hypoglycemia. Opt for morning or early afternoon sessions.
Diabetes Hacks: Food and Hydrated
Proper hydration is essential. Dehydration can affect blood sugar control. Drink water before, during, and after exercise. Snack Smart, Have a small snack before exercising, especially if your blood sugar is low. Choose complex carbohydrates (whole grains, fruits) to provide sustained energy.
Listen to Your Body and take Precautions
Pay attention to how you feel during exercise. If you experience dizziness, weakness, or extreme fatigue, stop and seek medical help if necessary.
Carry glucose tablets or a snack in case of hypoglycemia. Wear a medical alert bracelet indicating your diabetes status. Also, wear proper footwear as they reduces the risk of foot complications. Check your feet regularly for any signs of blisters, cuts, or sores.
Consistency is the key
Consistency is key. Aim for regular exercise rather than sporadic intense workouts. Even short walks or light activities contribute to overall fitness.
