Diabetics must maintain a healthy and active lifestyle to manage their condition. This includes regular physical activity, such as aerobic exercise and strength training, as well as maintaining a healthy diet that is low in added sugars and saturated fat. It is also important for people with diabetes to monitor their blood sugar levels closely and work with a healthcare provider to develop an individualized plan for managing their diabetes. Additionally, they should avoid smoking and limit alcohol consumption.
Maintaining fitness is an essential part of managing diabetes, as it can help control blood sugar levels, reduce the risk of complications, and improve overall health.
Nawaz Shaikh, Wellness Expert & Founder, FITX Transformation and Ketan Mavinkurve, Founder & CEO, Alpha Coach shared some tips for diabetic individuals to maintain fitness:
choose the right type of exercise
Aerobic exercise, such as walking, running, cycling or swimming, is a great way to improve heart health and control blood sugar levels. Resistance training, such as lifting weights or using resistance bands, can also be beneficial for maintaining muscle mass and bone density. It’s important to find an activity that you enjoy and can stick with for the long term.
monitor blood sugar levels
Checking blood sugar levels before, during and after physical activity is important to ensure they stay within a healthy range. If the blood sugar level is too low (hypoglycemia), it may be necessary to have a snack or adjust the insulin dose before exercise. If the blood sugar level is too high (hyperglycemia), it may be necessary to take a break from physical activity or adjust the dose of the medicine.
eat healthy
A balanced diet rich in fruits, vegetables and whole grains can provide the energy needed for physical activity and help control blood sugar levels. It’s important to choose foods that are low in added sugars and saturated fat, and to spread meals and snacks evenly throughout the day to maintain consistent blood sugar levels.
stay hydrated
Dehydration can increase the risk of high blood sugar levels, so it’s important to drink plenty of water before, during and after physical activity. Carry a water bottle with you when you exercise, and aim to drink at least 8 cups (64 ounces) of water per day.
wear appropriate footwear
Foot injuries, such as cuts, blisters or sores, are a common complication of diabetes. Wearing shoes with good support and cushioning can help prevent foot injuries, so it’s important to choose footwear that fits well and provides adequate support.
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take breaks as needed
It’s important to take a break from physical activity if you’re feeling tired or unwell, or if blood sugar levels are outside a healthy range. Listen to your body and take the necessary precautions to ensure your safety.
Please consult a health care professional
Before beginning any new exercise routine, individuals with diabetes need to consult with a health care professional, such as a doctor or a certified diabetes educator. They can help develop a personalized exercise plan that is safe and effective.
Prioritize weight training in some capacity
Diabetes requires a daily glucose management plan in the body. Weight training places muscle demand and depletion of nutrients which increases the body’s insulin sensitivity. Meaning, the body is better equipped to manage and dispose of sugar from the bloodstream. It can be very beneficial for diabetics in long term management.
Choose Activities You Enjoy
It’s important to choose activities that you enjoy and are more likely to stick with in the long run. This can include walking, swimming, cycling or dancing.
set realistic goals
Setting realistic goals can help you stay motivated and on track with your fitness routine. It is essential to start slowly and gradually increase the intensity and duration of your workouts over time.
monitor your blood sugar level
It is important to monitor your blood glucose levels before, during and after physical activity. This will help you determine how exercise affects your blood sugar and how to adjust your insulin or medications as needed.
stay hydrated
It is important to drink plenty of water before, during and after physical activity to stay hydrated. This is especially important for individuals with diabetes, as high blood sugar levels can increase the risk of dehydration.
Make the Right Nutrition Choices
The easiest way to manage glucose in the body is by eating the right quality and quantity of food. Portion control, consumption of vegetables, whole foods and protein rich foods is a great way to keep diabetes under control
Lokendra Tomar, diet educator and founder of Diabaxy, warns, ,Diabetic patients should not exercise in the morning. This may be unbelievable to you as everyone must have told you that physical exercise is very important for a diabetic patient to manage their blood sugar level and morning is considered the best time to exercise.
To understand this concept of not exercising in the morning, let us learn some basics of blood sugar management. Blood sugar is managed in the body by two hormones, insulin and glucagon.
If both the hormones are in balanced condition, the blood sugar level will remain stable and if insulin hormone increases, it will reduce the blood sugar level, and if glucagon hormone increases, it will increase the production of sugar in the liver. Increasing will increase the blood sugar level.
Due to a weak pancreas, the level of insulin in a diabetic patient is low every day in the morning. “If the person starts exercising in the morning, then his muscles will start using the small amount of insulin present in the blood, the muscles need insulin to repair the muscles broken down due to exercise hence the insulin level further down Will go When insulin is low, glucagon will increase, and this will stimulate the liver to produce more sugar, so blood sugar will start to rise,” says Tomar.
If a diabetic patient exercises in the morning, his blood sugar will increase, which is not good for him. So it is best for diabetics not to exercise in the morning rather diabetics should exercise in the evening.
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