6 Exercise Tips Diabetics Should Follow


Shriya Agarwal

Diet Counselor

Exercise plays a significant role in the life of a diabetic person but might be troublesome at times as well.

Exercising helps by:

-Maintaining muscle mass

-Increasing insulin sensitivity and efficiency

-Increasing production of feel good chemicals (example: endorphins and serotonin)

By taking a few precautions, a diabetic person can gain maximum benefit out of his/her workout without having to face any difficulty. Here are a few tips.

Carry treatment for hypoglycemia (low blood sugar): Low blood sugar (hypoglycemia) can be as dangerous as high blood sugar (hyperglycemia) or even more as hyperglycemia is harmful in long term but hypoglycemia could even be life threatening instantaneously. Therefore, to prevent hypoglycemia make sure you have a light snack before exercising or carry candies/sugar/glucose biscuits/juice with you.
(Remember that these options are for emergency and their quantities must not be exceeded than the amount required to bring the sugar levels back to normal.)

Choose proper footwear: Choosing a good and comfortable footwear will help in preventing diabetic foot disease. Replace them when they wear out.

Check blood glucose often: Frequently checking blood glucose levels especially before and after the exercise can give a fair idea about how quickly or slowly the sugar levels tend to fall and thus can help in strategizing a better exercise routine.

Choose exercises wisely: Patients with diabetic neuropathy who can’t feel their feet should avoid doing pounding exercises as they may damage feet without any awareness. Choose an exercise that you enjoy and can stick with but not a totally leisure one. An appropriate exercise would be one that can be performed comfortably for a significant period of time. Avoid opting heavy exercises to which your body is not accustomed rather increase the intensity of the exercises makes you breathe harder than usual.

Try to walk at least 10,000 steps a day: This can include walks, jogging, taking a flight of stairs instead of elevator, parking your car at the farthest parking slot and staying more mobile throughout the day.
Wear an ID bracelet: Even if you take precautions to avoid any complications while exercising make sure to carry an ID with basic details (name, address etc.) and with phone numbers of the people who can be contacted in case of any emergency.

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