Exercise Tips for Those with Type 2 Diabetics
Type 2 diabetes is a common condition which is usually detected in adulthood. It can affect all aspects of your life and being diagnosed can be a shock. The idea of making changes to your diet and lifestyle to manage your diabetes can be daunting. But one thing that you don’t have to give up is exercise.
Many diabetics, especially those who are newly diagnosed worry about exercising and how it could affect their blood sugar levels. But as long as you are careful, take the right precautions and listen to your body, exercise can actually reduce your symptoms, and help you to manage your blood sugar levels effectively, and naturally. Some people have even managed to reverse type two diabetes through diet and exercise, although this is very uncommon.
Benefits of Exercise for Diabetics
Being active is good for you, whether you are diabetic or not. But there are some specific benefits to people with type 2 diabetes. These include:
- Weight loss, or maintaining a healthy weight
- Improved mood
- Controlled blood pressure
- Lowering bad cholesterol and raising good cholesterol
- Sleeping better
- Controlled blood sugar levels
Check in with Your Doctor
Before starting or returning to an exercise programme, you must check in with your doctor, or a specialist like The London Diabetes Centre for specific advice. Diabetes affects us all differently, so it’s crucial that instead of following generic advice you get guidance tailored to you and your blood sugar levels.
Check Your Blood Sugar Throughout
When to check your blood sugar depends on the intensity and length of your workout, as well as your fitness levels. If you are fit, and planning a short workout, you should make sure you check your blood sugar levels before and after exercise. If you will be exercising for longer, pushing yourself harder, or you are new to exercise, you should stop to check levels regularly throughout your workout.
Carry a Snack
Make sure you always have a high carb snack that’s easy to eat when you exercise if you need it. This could be something like raisins, orange juice or some berries.
Know When to Stop
We should all listen to our bodies when we exercise, but for diabetics, it’s even more important. Stop and rest if you have any of the following symptoms:
- Shakes
- Headache
- Dizziness
- Extreme fatigue
- Racing heart
- Sweaty face and hands
Introduce Strength Training
Strength training can increase your body's sensitivity to insulin and can reduce the risks of your developing complications. Start slow if you are new to strength training, with bodyweight exercises like lunges and planks, and practice Pilates.
Get into Good Habits
Routine is incredibly important when you have diabetes. A good routine helps your body to regulate and can make your condition easier to control. Make exercise a part of your daily routine, and your body will adjust to it quickly.
If you are new to exercise, you must take things very slowly, building up intensity and time over a long period instead of rushing in. Even if you are very fit and healthy, when you start working out with diabetes, you should reduce intensity until you learn more about how exercise affects your body, and what you can and can’t do. If you have any doubts, get medical advice straight away.
