Exercise for diabetes

The perfect diabetes exercise program

The results are in: exercise for diabetes will prevent or eliminate many symptoms & allow diabetics to live a normal life.

Read on for more on the connection between diabetes and exercise, cautions, & routines in an effective diabetes exercise program.

The exercises are endless like walking, running, cycling, aerobics classes, skating, tennis, etc.)--anything that raises your heart rate. Couple this with some strength training & stretching & you are on your way to a normal life.

However, you must be smart & careful when you exercise for diabetes or you could suffer setbacks if not serious health complications.

Just follow our recommendations below & you will create a perfect diabetes exercise program just for you.

Also, our 2 sister sites on the importance of water & herbal remedies for diabetes offer perfect complements to exercise recommendations.

For more on the dehydration diabetes connection, Click here
For more on using herbs for diabetes, Click here

Link between exercise:diabetes 4 Type 1 diabetes

This can result in hypoglycemia so those with Type 1 need to check blood glucose before, during and after exercise, and also bring a few carb snacks with them in case blood sugar drops.

With careful monitoring, a Type 1 diabetic can learn what their individual response is to exercise and how many carbs to take in and how much insulin to use.

Good guidelines:

Eat 15 to 30 gm of carbohydrate snack every 30 to 60 minutes during exercise or if glucose levels are 100 mg/dl or less.

Don’t exercise if fasting glucose levels are greater than 250 mg/dl, especially if ketosis is present.

Get good, protective footwear to help avoid injuries and wounds in the feet.

Resistance or high impact exercises should be done in consultation with doctor. They can strain weakened blood vessels in the eyes of patients with retinopathy & injure blood vessels in the feet.

Because diabetics may have “silent heart disease”, they should always check with their physicians before undertaking vigorous exercise.

Aerobic exercise is especially good for people with type 1 diabetes. It increases sensitivity to insulin, lowers blood pressure, improves cholesterol levels, and decreases body fat.

Link between exercise & diabetes 4 Type 2 diabetes

Insulin resistance is usually linked with increased fat and decreased muscle mass. Muscle cells use insulin much more efficiently than fat cells do, so building more muscle and reducing fat may help the body use the insulin that is produced.

For Type 2 diabetes, exercise should include aerobics, stretching & strength building (under medical supervision).

Pre-diabetesPeople who are overweight and inactive are at risk for developing pre-diabetes, which can lead to Type 2. The danger of Type 2 can be delayed or possibly even prevented with lifestyle changes including weight loss and increased physical activity.

More tips on exercising for diabetics

Walking. We can’t say it enough, walking should be considered THE master exercise especially for overweight or nonfat diabetics.

Many people with diabetes see blood sugar improvement when they start a walking program. Now research backs up that observation. Studies found that in those with type 2 diabetes, exercise helped regulate blood glucose, improved the body's insulin sensitivity, decreased blood fats while helping burn body fat.

How much walking do you need for diabetes control? About 38 minutes or 4400 steps per day to achieve an improvement in Hemoglobin A1C levels.

Other aerobic exercises can be included for cross training purposes & variety.

Please click on navigation tab “Aerobic” for more specific info on aerobic exercise diabetes.

Weight Training Helps Reduce Blood Glucose

Lifting weights or any other kind of strength training, is a critical part of an effective weight loss program since muscle burns more calories than fat.

Exercise helps reduce abnormal blood glucose by using it from the blood and muscle as fuel and by making insulin more sensitive and effective at storing glucose in a form called glycogen in muscle and liver.

Strength training has a particular role to play because when we lift or push weights the main fuel used is that stored as muscle glucose.

Building extra muscle also provides us with a larger storage area for glucose, so -- increased muscle and regular emptying of these muscle stores -- improves the body's glucose use, a factor vital in preventing and managing type 2 diabetes.

Aerobic exercise helps by burning glucose and fats and assisting with fat loss, while strength training also assists with weight management by burning energy and building muscle.

Weight reduction is particularly important in preventing pre-diabetes from progressing to a full-blown diagnosis of type 2 diabetes, which is generally not reversible.

In the absence of contraindications, people with type 2 diabetes perform resistance exercise three times a week, targeting all major muscle groups, progressing to three sets of 8–10 repetitions at a weight that cannot be lifted more than 8–10 times (8–10 RM).

Without weights, you can perform push ups, situps, squats & calf raises using your own weight as resistance. Gradually increase sets & reps while decreasing rest periods to receive progressive benefits.

Practicing safety when doing exercise 4 diabetes

Obviously, blood sugar levels are critical no matter what type of diabetes you have. Exercise can effect your blood sugar, so pay attention to possible warning flags during your workout such as:

*Change in heartbeat

*Start sweating more

*Feel shaky, anxious or hungry

*Dizziness

Your doctor can tell you what to do in this situation and may suggest you keep candy or juice nearby to treat hypoglycemia.

Just do it!

Yep, you’ve heard it before but unless your doctor tells you that you should not exercise, you MUST exercise if you are diabetic and you want to live a long, healthy life.

	Enter your search termsSubmit search form
	Web www.healthy-water-best-filters.com