Diabetes can be controlled by: maintaining a certain level of physical activity, eating a healthy diet, taking medications prescribed by your doctor
How can a physically active lifestyle be useful?
Studies have shown that physical activity can lower blood glucose and blood pressure, lower bad cholesterol and raise good cholesterol, improve the body’s ability to use insulin, reduce the risk of heart attack and stroke, maintain heart and bone strength, and maintain flexibility. reduce the risk of falling, help reduce body weight, reduce fat, provide more energy, and reduce stress.
Physical activity also plays an objective role in the prevention of type 2 diabetes. Some government research has shown that a moderate 5-7 percent reduction in body weight – for example, 7-10 kilograms for a 91-kilogram person – can delay the onset and likely prevent the development of type 2 diabetes. The people in the study used diet and exercise to reduce body weight. Additional activity during the day increases the amount of calories you burn.
Try these ways to increase your activity, or think about other options. Do not sit when talking on the phone. Walk. Play with your children. Go for a walk with the dog. Stand up to change channel on TV instead of using the remote control. Work in the garden or collect leaves. Clean up the house. Wash your car. Expand your daily chores. Leave your car at the far end of the shopping center parking lot and walk to the store. At the grocery store, walk along all the counters. At work, take a walk to talk to a colleague instead of making a phone call or e-mail. Use the stairs instead of the elevator. Do stretching exercises or take a walk instead of a coffee or meal break.
During your lunch break, go to the post office or do other things.
Are there any types of physical activity that should still be avoided?
If there are complications from diabetes, certain types of exercise can worsen a person’s condition. Lifting weights increases the problems associated with diabetic eye damage. For nerve damage and numbness in the feet, your doctor may recommend swimming instead of walking as an aerobic exercise.
If your feet are numb, you may not feel pain. Wounds or scuffs can get bigger as you don’t notice them. Without proper care, even minor foot problems can result in serious complications, sometimes leading to the need for amputation. Make sure to exercise with cotton socks and comfortable shoes designed for the appropriate exercise. After exercising, check your feet for cuts, wounds, scuffs, or redness. If you have problems with your feet, see your doctor.
What types of physical activity can be beneficial?
Four types of physical activity can help. You can be active on a daily basis, do aerobic exercise, do strength exercises, and do stretching.
Aerobic exercise – These are exercises that require the load of large muscles and make the heart beat faster. During aerobic exercise, you also have to breathe more actively. Aerobic exercise for 30 minutes a day at least 5 days a week has many benefits. You can divide these 30 minutes into several parts. For example, three 10-minute active walks after each meal. If you have not exercised for a long time, check with your doctor first to make sure that increasing your level of physical activity is good for you. Talk with your doctor about how and how you should warm up your muscles before exercise, and how to cool down after exercise. Then gradually start exercising for 5-10 minutes a day. Increase the duration of the exercise gradually. Try: walking, climbing stairs, swimming or water aerobics, dancing, cycling or stationary cycling, aerobic exercise, basketball, volleyball, roller skating, ice skating, or flat skiing.
Good and strength exercises… Exercising with dumbbells, elastic bands, or on a machine three times a week builds muscle. When your body has more muscle and less fat, you burn more calories because muscle burns more calories than adipose tissue, even in between exercise. Strength training will make your daily chores easier, improve balance and coordination, and improve bone health. You can do strength training at home or at the fitness center. Stretching exercises are extremely helpful. Stretching increases your flexibility, reduces stress levels, and helps prevent muscle soreness after other types of exercise.
© KM.RU, Alexey Belkin
Can you exercise at any time?
This is not true. If you have type 1 diabetes, you should avoid strenuous exercise if ketones are found in your blood or urine. Ketones are chemicals that the body can make when blood glucose levels are too high and insulin levels are low. Too high ketone levels can cause nausea.
When you exercise with ketones in your blood or urine, your blood glucose may rise even more.
If you have type 2 diabetes and your blood glucose levels are high but no ketones are detected, light to moderate exercise can lower your blood glucose levels.
What can you do to stay active?
One of the keys to staying on track is finding the kind of physical activity that you like. If you are constantly looking for excuses for avoiding physical activity, it is worth considering the possible reasons. Perhaps you need to change the type of physical activity? Will it be more convenient at another time? Keep trying until you find a consistent regimen that works for you. Once exercise becomes a habit, you wonder how you could live without it.