Safe Exercises For Type 2 Diabetes Sufferers
Type 2 Diabetes: Exercise is Essential
Exercise is important for everyone and is a critical part of staying healthy and strong. But when you have Type 2 Diabetes, it is even more important to stay active! Many Type 2 Diabetes sufferers find it hard to know what to do for their workouts because exercise for diabetics is more involved than it is for most healthy people. Here at the Pain Relief Institute, we have helped many of our Type 2 Diabetes patients get control back and many have beaten their disease. It all starts with a healthier lifestyle, so we wanted to offer these hands tips for better exercise routines for those who are diabetics.
Type 2 Diabetes Exercise Tips
1. Make workouts fun- there is no faster way to kill a workout that to load up with activities you hate. Find ways to work things you enjoy into your daily exercise plans- yoga, cycling, walking, jogging, sports, and swimming are great options.
2. Check with your doctor- for those with very high uncontrolled blood sugar, exercise must be carefully tailored. In some people, a workout can cause a temporary spike in blood sugar before it comes down to a healthier level, and if you already have readings of 300+ this could be dangerous. So, check with your doctor!
3. Monitor your blood sugar- it is usually recommended that you check your sugar levels before starting a workout and once you are done. If you do long sessions or intense workouts it is often best to check midway through your session as well.
4. Carry carbs- keep something with some fast-acting sugar in it with you during a workout in case you suddenly drop too low and start to feel lightheaded or faint. Juice, crackers, glucose tabs, and soda are options for a quick emergency sugar boost.
5. Start slow and build slow- while it may be recommended to get 30-60 minutes of activity a day, you should start slow and build gradually so you do not hurt yourself and so you can see how your body and blood sugar reacts to the exercise. This is one of the most important things to remember when talking about exercise for Type 2 Diabetes sufferers.
6. Strength train – this type of exercise includes weight lifting, body weight workouts, and stretch bands and similar exercises. Of the most common tips for better exercise when you have Type 2 Diabetes, this is often the most overlooked—yet it can have amazing results for many people.
7. Make it a habit- the best way to reap the full benefits of exercise is to make it and everything else involved in your diabetes management a habit. Medications, diet, and exercise are all things that need to be a habitual part of your healthy lifestyle.
8. Take care of your feet- this is more important for a diabetic than for anyone else as you are more prone to problems with your feet. Check them often for sores or injuries and if our feet hurt or are injured, do not work out. If sores are not healing, get seen by your doctor right away!
9. Hydrate religiously- Everyone needs water but staying hydrated for a diabetic is critical because it helps flush extra sugar from the body. If you get dehydrated, your blood thickens and has a concentrated amount of sugar in it which will drive your levels up dangerously high. Drink water before, during, and after exercise.
10. Stop if it is painful- aches and sore muscles are normal but anything beyond that is cause for concern, especially for someone with preexisting health concerns. Exercise for diabetics is all well and good but you have to make sure you go about it the right way and do not hurt yourself and cause more harm than good.