Exercise is an integral component of diabetes management. Exercise can be varied and fun. Understand the various types of exercise available and how to make the best choice for you.
Pick and choose from any of the exercises according to your lifestyle.
Aim for 30 minutes every day for at least 5 days of the week.
Cardiovascular activities:
These are many exercises that increase your heart rate and allow efficient pumping of blood through the entire body. Swimming, playing a sport, aerobics/aqua aerobics, zumba, jogging, running, biking, dancing are all wonderful exercises to get the heart pumping. Swimming and aqua aerobics are especially good if you have weak knees.
Brisk Walking
This is a simple and easy way to get your heart pumping. While walking outdoors in a park or in the neighbourhood is typically better, it can be done in the house as well. You do not need to go to a gym or invest in a treadmill. You can start slowly and gradually increase your walk time and pace. Brisk walking is defined as more than 5km per hour. It can also be rewarding to be keep check on step counts on your phone.
Stretching and Balance Training
Stretching is very important before and after every workout. Start with 5-10 mins of few warm-up stretches and then end with a cool-down (5-10mins) to loosen up the muscles. Yoga, pilates and tai-chi are all forms of exercises that focus on muscular stretching, stability and flexibility.
Strength training
is a must as muscle exercises help burn energy and glucose from the body. Include muscle training at least 2 days a week. Start with small weights of 1 or 2kgs and then move upwards when ready. If you are unsure of what to do, consult a Training instructor or Physiotherapist. Weight lifting and resistance exercises will strengthen both your muscles and bones and potentially reduce neuropathic pain.
If you stay fit and active throughout your life, you will be able to better control your diabetes and keep your blood glucose level in the correct range
Read more on Exercises for Diabetes.
Checklist for Exercising for persons with Diabetes
- Check your blood sugar level. If it is lower than 100mg/dl, have a snack and wait for it to rise before starting any exercise. If it is higher than 250 mg/dl, take your medication and wait for levels to return to normal.
- Wear comfortable socks and training shoes to avoid any injury to your feet.
- If you are joining a gym or class, inform your instructor about your Diabetes so they can adjust your regime accordingly.
- Always start small and increase your regime gradually.
- Avoid intense and extended exercise sessions.
- Exercise daily so your body is not shocked. Sudden strenuous exercising can cause blood sugar levels to increase.
- If at any point, it hurts, lower the intensity or stop the workout.
- If you feel that your blood sugar has dropped, stop exercising. Watch out for dizziness, shaking, palpitations etc.
- Carry a bottle of water and snack with you in case you feel dizzy and to stay hydrated.
- Avoid sports and energy drinks which are high on sugar. Opt for water or flavored water or home-made buttermilk.
- Measure your blood sugar after exercising. If it has dropped, eat a snack right away and next time, remember to take a break between exercises to snack.
- If you continue to have any problems, inform or visit your doctor.
The elderly should start with short periods of exercise with a focus on simple stretches and low-impact work-outs. Take the guidance of a Physiotherapist to choose the workouts most suited for your body keeping in mind all health ailments.
