Diabetic exercises

Diabetic exercises

Diabetic exercises
Diabetic exercises

If you have type 2 diabetes, there are many different exercises that you can do on a regular basis that can help you control your blood sugar levels as well as your weight. It may also help you reduce the risk of heart attack and stroke, and promote Public health in general, but if there are complications from diabetes that affect you when you do it, you should stop it and see a specialist doctor to avoid any health problems that may affect you.

Both diabetes and exercise present a real challenge, so in order to exercise safely, you must monitor your blood sugar level before, during and after physical activity as well. And dangerous.

The most popular exercises for diabetics

Aerobic Dancing: Aerobic or Zumba dancing may help you achieve your exercise goals.

Pilates: A popular fitness program designed to improve core strength, coordination, and balance.

Walking: You can achieve the minimum recommended goal with brisk walking for 30 minutes, five days a week.

Team sports: Joining a sports team may help get you moving, such as playing basketball, soccer, softball, tennis, and others.

Yoga: As it helps manage blood sugar, cholesterol levels, and weight, it may also help lower blood pressure, improve sleep quality, and boost mood.

Aerobic exercises: such as push-ups, pull-ups, squats, lunges, and abdominal crunches, which build muscle mass and increase the number of calories the body burns.

Bike Riding: Riding a bike can help you achieve your fitness goals while reducing stress on your joints, but if you're experiencing joint pain, consider choosing a low-impact exercise.

Weightlifting: Weightlifting and other strengthening activities help build muscle mass, which can increase the number of calories you burn each day and may help improve blood sugar control.

Swimming: Swimming, water aerobics, water jogging, and other water activities can exercise your heart, lungs, and muscles, while putting little pressure on your joints. A study found that water aerobics can help lower blood sugar levels.  

The benefits of exercise for diabetics

Exercise may help improve insulin action in diabetic patients, and it may also reduce the need to take medications. Reducing calories in diabetic patients should not only be limited to reducing meals or replacing white sugar with sucralose and eating low-fat foods, but should also exercise. Sports as well, after consulting the specialist doctor.  

General guidelines for exercise for diabetics

Before exercise: check your blood sugar level

Experts recommend at least 150 minutes a week of intense physical activity - for children at least 60 minutes each day - such as: brisk walking, swimming laps, cycling, for the best health benefits.

If you take insulin or other medications that can cause low blood sugar, you should test your blood sugar 15 to 30 minutes before exercise.

Here are some general guidelines for pre-workout blood sugar levels:

Less than 100 mg/dL (5.6 mmol/L): Your blood sugar level may be too low for exercise.

100 to 250 mg/dL (5.6 to 13.9 mmol/L): This is a good level to start with exercise.

250 mg/dL (13.9 mmol/L) or higher: This blood sugar level is too high for safe exercise.

During exercise: Watch out for low blood sugar

If you plan to do prolonged exercise, you should check your blood sugar level every 30 minutes. Especially if you are in the process of trying a new activity or increasing the intensity or duration of training, as checking every half hour allows you to know whether the blood sugar level is stable, or whether there is a rise or fall in sugar, and also to see if it is safe to continue with sports training.

You should stop exercising if:

Feeling shaky, weak, or confused.

Your blood sugar level is 70 mg/dL (3.9 mmol/L) or less.

After exercise: check your glucose level again

You should check your blood sugar level immediately after you finish exercising, and check it later several times after you finish exercising.

The greater the effort exerted in performing exercise, the more the blood sugar rate will be affected, as a decrease in blood sugar may become possible even 4 to 8 hours after the completion of exercise, and in the event that this occurs, a snack can be eaten after performing exercise Contains carbohydrates or a mixture of nuts to prevent a drop in blood sugar.

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