People suffering from diabetes are advised to exercise regularly. According to dr. Michelle Olson, sports physiologist and sports science professor at Huntingdon College, sports for diabetics is believed to lower levels of sugar in the body.
"Exercise will burn some excess sugar floating in the bloodstream to fuel your muscles during exercise. Basically this is an easy and natural way to reduce your blood sugar, "he said.
However, in order for the benefits of exercise to be beneficial, you should make some special preparations. For sports activities not to cause long-term complications, start by following these tips:
Examination of blood sugar
From now on, it seems like you need to think about blood sugar levels before and after exercise. If your blood sugar is low before exercising, consume 15 grams of carbohydrates and wait 15 minutes before re-checking.
While if your blood sugar level is too high before exercising, focus on protein-rich foods about an hour before you start exercise.
Listen to your body
If you use drugs to lower blood glucose levels, your body will feel weak and tempted to quit while exercising. To be safe, take a break and check the sugar levels in your body. Spend the carbohydrate source quickly to bring the sugar levels back to normal
Hydration
Diabetics should add daily water consumption more than normal people. During the exercise, try to keep your water intake, so it can melt the blood and launch a bowel movement.
Sport is not a burden
A number of researchers found that people with type 2 diabetes who sports activities assisted using video games, experienced a decrease in blood sugar levels are high enough. Sport should be done with joy rather than running a punishment.
"When you finish the exercise, you should feel able to do it again. Unless you are a competitive athlete, who has to practice for life. So, think about what you like, like swimming, tennis or biking. Do it for fun, "says sports physiologist Patrea Aeschilman.
Do not sit too long
A study from the University of Leicester found that, a decrease in sitting time by as much as 90 minutes every day can lead to loss of health benefits for diabetics. If you work from 9 am to 5 pm try to move at least for 10 minutes.
Walk after the meal
Strolling after you eat directs blood sugar to the muscles to contract using glucose which can eventually lower blood sugar levels.
Before walking, wait about 30 minutes after you finish eating. After that walk for 15 minutes.
Use the right shoes
The side effect of diabetes is the reduction in blood supply to the leg which can ultimately lead to a loss of pain known as peripheral neuropathy. "One of the most important rules in exercising with this disease is wearing shoes that fit well and protect your legs," Olson said.
Weight lifting
According to the Annals of Internal Medicine, aerobic exercise or resistance training can improve a person's blood sugar level with type 2 diabetes. For best results, you can do both three times a week.
"Gaining an increase in lean muscle mass from weight training can increase basic metabolic rates and cause you to burn calories at a faster rate," Olson said.
In addition, he continued, the ability of muscles to store glucose will increase and make the body will be better able to regulate blood sugar levels in the body.
Diabetics should not be afraid to exercise. By applying some of the above tips, the exercise you do will be very beneficial to keep your body healthy.
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