Diabetes and physical exercises

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Overview

Diabetes mellitus refers to the very high glucose or blood sugar. The body uses glucose for energy, but too much glucose in the blood can be dangerous.

A patient who suffers of diabetes, but manages to keep the disease under control, reduce risk of kidney, eyes, nerves, feet and teeth problems and will be able to prevent the onset of a heart attack or stroke.

Among the ways you can take care of your health and can maintain blood glucose balance is to be physically active, follow a healthy diet and taking the prescribed medicines.


Contents

1. Overview
2. Advantages of a lifestyle that involves physical activity
3. Specified types of physical activity
4. Slow or prevent nerve damage caused by diabetes
5. Overcome the fear, start slowly
6. Appropriate shoes and a snack
7. Blood sugar levels and physical exercises


Advantages of a lifestyle that involves physical activity

Research has shown that physical activity can:
- To reduce the glucose level and blood pressure
- To lower bad cholesterol and raise good cholesterol
- To improve the body’s ability to use insulin
- To reduce the risk of heart disease and stroke
- To maintain heart and bone health
- To maintain joint flexibility
- To reduce the risk of accidents and fractures
- To help remove excess weight
- To provide more energy
- To decrease stress levels.

Physical activity plays an important role in preventing type 2 diabetes. The latest studies have shown that modest weight loss (5-7%) with diet and exercise delay and even prevent type two diabetes mellitus.


Specified types of physical activity

Every day you can do any of the following types of physical activities:
- Aerobic
- Strength exercises
- Exercises to increase flexibility.

It is important to be active every day, regardless of type of exercise, because in this way will be burned more calories. Here are other suggestions for activities:
- Walk while talking on phone
- Play with children
- Walk your dog
- Get up to change the TV channel instead of using remote
- Clean the garden of leaves or branches
- You can clean the house
- Wash your car
- Extend your affairs duration (for example, make two roads to bring dinner from the kitchen, than one)
- Park your car at end of the shopping center car park and walk inside
- Climb the stairs instead of taking the elevator
- Do stretching or walking on foot in place to take a break for coffee or dinner
- During the lunch break, do errands or other activities without resorting to public transportation.


Slow or prevent nerve damage caused by diabetes

Exercise constantly to control pain resulting from nerve injury or peripheral neuropathy. According to the latest studies, people who do brisk walks on the treadmill four times a week manage to slow the disease.

The secret is that exercise becomes a regular part of patient life. First ask your doctor about appropriate exercise for you.

Choose low-impact aerobic exercises or swimming which are mild physical activities. Yoga and Tai Chi may be the correct choice. Their movements help maintain balance and achieve relaxation.


Overcome the fear, start slowly

Look the exercise like challenging. Their start must be slow: extra five minutes of exercise daily are enough for a start, then you can add some extra minutes each day.

Many experts recommend 30 minutes of physical activity per day for five days a week. If you have nerve damage and you are prone to accidents, you can start with some moves that will strengthen the balance.

For this purpose you can improve your balance by practicing the movements of the chair lift without assistance. At first, you can use your hands to help hold the balance, but the goal is to do this without any other aid.

You swing a leg – slowly lift one foot off the ground, so keep your balance on the other foot for 30 seconds, then switch legs. The goal is to exercise without support. If you just have to lean is good to have a stable object nearby.

Go on the wire – do not need practically a wire for this exercise, just follow the same motion as you go on the wire. Practice walking, step by step. Align the right foot in front of the other. Keep legs slightly bent and arms stretched sideways to maintain balance. For an extra challenge, try to go a few steps back.

Another exercise is that that is supposed to sit next to a chair, a railing or other object that you can help. Gently lift and place one foot on a medicine ball and hold position. Repeat three times. Each time, try to stay on the ball longer.

Moves to strengthen the balance can be made every day. As your confidence increases, you can add other activities. But before starting any form of balance seek medical advice.

After each workout, you should check if any damage occurred in the legs or in other areas prone to damage. When you have diabetes, you must immediately treat the wounds, scrapes, injuries and cuts to prevent infection.


Appropriate shoes and a snack

A good pair of running shoes is very important for people with diabetes. This can help avoid leg injury. When buying shoes you should try them carefully to avoid unwanted friction and appearance of vesicles.

When you exercise it is advisable to have at hand a source of carbohydrates, if the blood sugar level drops. Sugar candy and raisins can be good choices.


Blood sugar levels and physical exercises

Check blood glucose before and after physical activity. Thus you will get clues about the effect of exercise on blood sugar levels.

Physical activity is safe in the interval between 100 and 250 mg / dL. If blood sugar is the average value of 250 mg / dL and have diabetes mellitus type 1, you might want to check urine ketones corpus. If their values are moderate or high, postpone exercise until values will decrease.

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