What is a good diabetic exercise plan? If it is just about losing weight, wouldn’t taking a pill be a lot easier? Ahhh, not exactly. One of the best things you can do for yourself as a diabetic is get some exercise in conjunction with a healthy diet. Why? Exercise burns calories that will help you lose weight. Regular exercise helps your body respond to insulin and in some cases can even reduce or eliminate the need for medication. Exercise can improve circulation in your arms and legs that are always potential trouble areas. Exercise helps reduce your cholesterol and high blood pressure and this is important since the combination of these two things can lead to heart attack or stroke. Exercise helps reduce stress which can raise your blood sugar level. And the best news is, exercise combined with a good meal plan can control type 2 diabetes to the point where medication is not needed, so it is a good idea to read about diabetic food.
Ok, so we now know the reasons why a diabetic exercise plan is good for you, now how do we go about getting started? The best advice here is to see your doctor first. Let him/her help you establish an exercise plan that is best for you based on your current health condition. If you eschew the trip to the doctor, here’s a few tips. If your diabetic plan for exercise includes walking, make sure your shoes fit and are designed for the activity you have in mind. Remember, diabetic shoes are very important. Always wear socks and extended size diabetic socks are always best. Always check your feet for any sign of blisters, cuts, scrapes or any damage whatsoever to your feet. Walking is a low impact exercise and a good way to get started, but if you would rather ride a bicycle or do some swimming, those are good exercises as well. Do not try to do a marathon the first day out, start slow. If necessary, start with just 5 minutes a day and very gradually work your way up. Remember, this diabetic exercise is for long term health, so short term goals that can be achieved are good. Always wear a medical ID tag or medical ID bracelet indicating that your are a diabetic to insure proper treatment in case you have a problem or are in an accident. Avoid lifting very heavy weights as this can cause high blood pressure. Stretch for 5 minutes before you begin your walk, ride or swim, regardless of how intensely you plan to exercise.
Like everything else in connection to the control of diabetes, the duration of your diabetic exercise plan should be regular. So every day try to exercise at about the same time and for the same duration. Try to get yourself to the point where you can exercise at least three times a week for 30 to 45 minutes. If you are taking insulin and you exercise more than a half an hour after you eat, it’s a good idea to have a snack. Something like a small glass of fruit juice and half of a plain bagel would be best. If your exercise is more intense you may need to eat a little moe, such as a small glass of milk and a half of a meat sandwich. If you want to exercise and it has been more than an hour since you last ate, check your blood sugar. If it is less than 100-120 you should eat an a fresh fruit such as an apple or pear or drink a glass of milk. Be sure to carry a snack with you in case of low blood sugar. If your blood sugar is more than 240, DO NOT exercise.
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