Exercise. Do you start sweating just at the thought? This prescription for health can be intimidating, but the health improvements are vital to managing your diabetes. It helps to understand just how important and beneficial exercise is before you get going.
Exercise:
- Helps Regulate blood glucose
- Boosts your energy
- Facilitates weight loss and weight maintenance
- Improves your mood and attitude
- Promotes heart health
- Increases strength, mobility, and endurance
Convince yourself of just how essential it is to purposefully exercise so you can focus on maximizing the health benefits. Then, learn the ins and outs of self monitoring your blood glucose (SMBG) to prevent hypoglycemia, especially if you take insulin or blood glucose lowering medication.
- Check 30 minutes before exercise
- Check right before exercising if you use glucose lowering medication
- Check during exercise if you feel dizzy, faint, or confused
- Check after exercising
Your blood sugar will dictate your pre workout routine. Here are some guidelines
100mg/dL or lower means your blood sugar might drop too low during exercise. Eat a small snack with carbohydrates like fruit or light yogurt.
100 to 250mg/dL before exercise is safe to work out.
250mg/dL or above with ketosis could further spike your blood sugars and lead to ketoacidosis. This is not a safe condition in which to exercise, so wait until your urine ketone levels drops.
250mg/dL or higher with no ketosis is acceptable to exercise. If you do not feel well, wait until your blood sugar drops to 100-250mg/dL to exercise.
Always check with your health care provider before starting to exercise or starting a new routine. If you have complications due to Diabetes such as neuropathy, ask your doctor which exercises are best for you and which you should avoid. Once you have their blessing, jump into fun activities to gain all the benefits of purposeful exercise.
- Chat it up while walking with family or friends. Try to stay slightly out of breathe.
- Take a swim in a nearby pool or lake.
- Blast some music and dance your heart out.
- Tackle a sport like tennis, volleyball, basketball, or soccer.
- Sign up for an aerobics class with a friend.
- Play tag with your kids.
- Plan a hiking trip at a nearby trail.
- Gear up for a beautiful, hilly bike ride.
These activities are mainly cardiovascular and aerobic exercises. During these activities, work to keep your heart rate between 50-85% of your maximum heart rate. (Use my on my website.) A combination of aerobic exercise and resistance training can improve your A1C better than just aerobic exercise alone. Even if you have never heard of resistance training, learn how to perform a safe weight lifting routine, and plan two to three days a week to work it in. Here is a good guide to a .
Strive to get in at least 150 minutes of moderately intense exercise each week. Set a goal for the specific days you’ll work out, how long you will exercise, and what exercise you will do each day. Focus on improving your health and having fun while you sweat. You’ll be a pro before you know it!
Tags: exercise, fitness, hypoglycemia, SMBG, strength
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