Diabetes and Exercise Tips
By: Julia Hanf
With a proper diet and regular exercise diabetes can not only be maintained, some even say that it can be reversed. For those suffering from this disease we talk about exercise not only as a means of weight reduction but because exercise, particularly aerobic exercise, increases insulin sensitivity and, along with proper nutrition, helps restore normal glucose metabolism by decreasing body fat. If you are suffering from Type 2 diabetes and are overweight it is recommended that you begin with low-impact exercises such as walking or stationary cycling. Another form of exercise, strength or weight training, also decreases body fat by raising the metabolism. Its main benefit for diabetics however is increasing glucose uptake by the muscles and enhancing the ability to store glucose. Exercise can mean the difference between "medical management" and "lifestyle management" of Type 2 diabetes.
Exercise doesn't have to be strenuous to be beneficial, but it's recommended that you spend at least 30 minutes a day engaged in some type of physical activity regardless if it is walking, gardening, swimming, or even running. Prior to beginning any exercise regimen it is recommended that you discuss it with your p
hysician before hand to ensure there would be no medical complications. For example, if you have active retinopathy, your doctor may discourage you from participating in high-impact sports (jogging, diving, boxing), since they may precipitate bleeding into the eye.
The best time to exercise is one to three hours after eating, when your blood sugar level is likely to be higher. Measuring your blood-glucose level before and after exercise can be a motivator. If you use insulin, it's important to test your blood sugar before exercising. If the level before exercise is below 100 mg/dL, eating a piece of fruit or having a small snack will boost it and help you avoid hypoglycemia. Testing again 30 minutes later will show whether your blood glucose level is stable. Diabetics who play the "numbers game" commonly see a twenty percent decrease in their blood-glucose level after exercising. It is important to always wear a medical alert bracelet in case of any accident that may occur. This lets others know that you have diabetes and whether you take insulin. Also keep hard candy or glucose tablets with you while exercising in case your blood sugar drops precipitously.
If you have diabetes, there is no such thing a "just a little blister". An open sore can turn into a serious infection. Prior to exercising it is vital to make sure you have properly fitting footwear due to potential nerve damage that can affect your feet. Nerve damage in extremities can result in peripheral neuropathy, which may make your feet less sensitive to irritation and pain. As a result, you may not be aware of the discomfort of ill-fitting shoes, or you may not realize that you have suffered a foot injury, allowing the situation to worsen. Shoes should be comfortable, well-fitting and appropriate for the chosen exercise. Before putting on the shoes, check for pebbles or other small objects inside. Smooth, not nubby socks should be worn during exercise and changed after a workout. Sweaty socks increase the chance of getting athlete's foot. Feet are to be checked daily for scratches, cuts, blisters, ingrown toenails, corns, and calluses. Immediately contact a doctor for ingrown toenails, athlete's foot, and cuts or sores that are not healing.
It is crucial that the exercise be fun and there is some variety. With a proper diet and regular exercise diabetes can be reversed.
To find out more about how my husband reversed his diabetes visit me at http://www.yourdiabetescure.com/Diabetes_Exercise/Diabetes_Exercise.html.
Julia Hanf is the author of the book How To Play the Diabetes Diet Game and Win.
With a proper diet and regular exercise diabetes can not only be maintained, some even say that it can be reversed. For those suffering from this disease we talk about exercise not only as a means of weight reduction but because exercise, particularly aerobic exercise, increases insulin sensitivity and, along with proper nutrition, helps restore normal glucose metabolism by decreasing body fat. If you are suffering from Type 2 diabetes and are overweight it is recommended that you begin with low-impact exercises such as walking or stationary cycling. Another form of exercise, strength or weight training, also decreases body fat by raising the metabolism. Its main benefit for diabetics however is increasing glucose uptake by the muscles and enhancing the ability to store glucose. Exercise can mean the difference between "medical management" and "lifestyle management" of Type 2 diabetes.
Exercise doesn't have to be strenuous to be beneficial, but it's recommended that you spend at least 30 minutes a day engaged in some type of physical activity regardless if it is walking, gardening, swimming, or even running. Prior to beginning any exercise regimen it is recommended that you discuss it with your p
The best time to exercise is one to three hours after eating, when your blood sugar level is likely to be higher. Measuring your blood-glucose level before and after exercise can be a motivator. If you use insulin, it's important to test your blood sugar before exercising. If the level before exercise is below 100 mg/dL, eating a piece of fruit or having a small snack will boost it and help you avoid hypoglycemia. Testing again 30 minutes later will show whether your blood glucose level is stable. Diabetics who play the "numbers game" commonly see a twenty percent decrease in their blood-glucose level after exercising. It is important to always wear a medical alert bracelet in case of any accident that may occur. This lets others know that you have diabetes and whether you take insulin. Also keep hard candy or glucose tablets with you while exercising in case your blood sugar drops precipitously.
If you have diabetes, there is no such thing a "just a little blister". An open sore can turn into a serious infection. Prior to exercising it is vital to make sure you have properly fitting footwear due to potential nerve damage that can affect your feet. Nerve damage in extremities can result in peripheral neuropathy, which may make your feet less sensitive to irritation and pain. As a result, you may not be aware of the discomfort of ill-fitting shoes, or you may not realize that you have suffered a foot injury, allowing the situation to worsen. Shoes should be comfortable, well-fitting and appropriate for the chosen exercise. Before putting on the shoes, check for pebbles or other small objects inside. Smooth, not nubby socks should be worn during exercise and changed after a workout. Sweaty socks increase the chance of getting athlete's foot. Feet are to be checked daily for scratches, cuts, blisters, ingrown toenails, corns, and calluses. Immediately contact a doctor for ingrown toenails, athlete's foot, and cuts or sores that are not healing.
It is crucial that the exercise be fun and there is some variety. With a proper diet and regular exercise diabetes can be reversed.
To find out more about how my husband reversed his diabetes visit me at http://www.yourdiabetescure.com/Diabetes_Exercise/Diabetes_Exercise.html.
Julia Hanf is the author of the book How To Play the Diabetes Diet Game and Win.
Julia Hanf author of the book How To Play the Diabetes Diet Game and Win Through a real life crisis Julia figured out how to live diabetes free. Visit Your Diabetes Cure and learn more about How to eat to beat diabetes.
