Diabetes and exercise
on 13 February 2020 by Droobi
Where to start and how to stay safe?
You are aware of the importance of exercise and have been for so long, yet now you may have decided to finally incorporate physical activity in your life. You don’t have a clear idea of where to start… how long to exercise… and what is safe for your condition... Don’t worry, we got you covered!
How Much activity should I do?
The goal is to get at least 150 minutes of moderate-intensity physical activity every week such as brisk walking, dancing, swimming, biking…You can do it your way by fitting in 30 minutes of activity daily or 50 minutes every other day, starting with several 10 minutes intervals per day or whatever else suits you. Don’t skip physical activity more than 2 days in a row to keep its benefits. It is recommended to include resistance exercise like weightlifting, push-ups, sit-ups… two times per week or more.
When it is best to exercise?
Start by exercising when it is convenient for you…in the morning when your kids go to school, during the day at your lunch break, after your work walking to the metro station… Try also a 10min walk after your meals to help your blood sugars, given that glucose levels are the highest within 90 minutes of a meal. However, keep in mind that for the best results persistence is key; find the time that suits your schedule in the best way so you can keep up to the challenge and stick to your new habit of exercising.
How to stay on the safe side?
Living with diabetes allows you to exercise as freely as anyone else while taking few precautions:
Protect your feet by wearing cotton socks with well-fitting shoes made for the kind of activity you do.
Make sure to stay hydrated by drinking plenty of water
Test your blood sugar before the activity, especially if you take insulin.
If it is below 100 mg/dL, you need to have a small snack such as 1 medium apple, 2 dates...
If it is above 240 mg/dL, control your blood sugars first then do your exercise. It’s safer this way.
When you are done with your activity, check again your blood sugar level to see how your blood glucose level were affected and be able to adjust accordingly your exercise routine.
After being physically active, check your feet for sores, blisters, irritation, cuts, or other injuries. Call your health care provider if an injury doesn’t begin to heal after 2 days.
During exercise, carry a snack with you in case your blood sugar is too low, an identification card that says you have diabetes and a phone in case you need to call someone in emergencies.
What else do you need?
You may need to chat with one of Droobi’s diabetes experts to know more about the safest physical activities for your condition. Remember, physical activity can change your life, literally. So, don’t let go of this power.