Top 10 Exercise Tips For Diabetics
For people with diabetes, The National Institutes of Health(NIH) recommends 150 minutes of aerobic exercise each week. Exercise does improve diabetes control but a few things should be kept in mind.
Diabetics must exercise regualrly for better blood sugar control
Some of the exercise tips for diabetes are as follows:
- If you have Retinopathy, avoid heavy weight lifting. They can damage the fragile blood vessels in the eye.
- If you have peripheral neuropathy, choose a good, soft footwear.
- Start walking. This is the most popular exercise and one we highly recommend for people with diabetes. Thirty minutes to one hour of brisk walking, three times each week is a great, easy way to increase your physical activity.
- Whether you have Type 1 or Type 2 diabetes, make sure your blood sugar is less than 250 mg/dl before exercising. For people with Type 1 diabetes, exercising with a blood sugar higher than 250 mg/dl may cause ketoacidosis, which can be a life-threatening condition resulting from a lack of insulin in the blood.
- If you have a history of high cholesterol, and/or triglycerides, or heart attacks, have a cardiovascular examination before starting an exercise programme.
- If you have any ketones in urine, or you are experiencing any pain, tingling or numbness in your legs, do not exercise.
- Wear a medical alert ID band. If an emergency occurs, EMS will know how to treat you properly. Always carry a cell phone.
- If your medication is peaking, it’s better not to exercise.
- Be prepared for any episodes of low blood sugar. Have something available that can bring sugar levels up, such as hard candy, glucose tablets or juice.
- Avoid exercising in extremely hot or cold temperatures and wear proper shoes and socks to protect your feet.