Essential Fitness Tips For Diabetics: Stay Active And Healthy

Type 2 diabetes affects about 6.2 crore adults in India and is one of the most common chronic health problems. Diabetes occurs when there is not enough insulin in the body, or the cells don’t respond to the insulin that is present. Insulin is the hormone that helps cells absorb glucose/sugar from the blood for energy. In diabetes, glucose remains in the blood, and the level rises. Because the cells are not receiving the glucose, the patient starts to experience tiredness, feel hungry and thirsty more often, and gain weight.

Special diabetes diet and exercise can help prevent symptoms like tiredness and weight gain while reducing blood sugar levels without medicine. This is possible because muscles don’t need insulin to absorb glucose. As soon as you start exercising, your muscles use blood glucose as fuel and help reduce the level. Being active daily with simple exercises like brisk walking, aerobics, swimming, tennis, cycling, and weight training can benefit diabetics. Stretching before and after exercising is a must. Check out our fitness blog articles for different types of exercises.

What you need to know:

• Fitness tips for diabetics

Fitness tips for diabetics

Smart fitness and diet choices can help you thrive with diabetes. Follow the fitness tips for diabetics illustrated below:

Stay hydrated

Dehydration and diabetes often go hand in hand. Drink plenty of water, especially before, during, and after exercise. Add cucumber, berries, or lemon slices to the water for flavor. Avoid alcohol consumption, as it can be dehydrating and contains carbohydrates. Aim to drink 7 to 8 glasses of water daily.

Proper footwear and clothing

When choosing footwear and clothing for fitness, diabetics can consider the following tips:

Shoes: Look for comfortable, supportive shoes that provide cushioning. They should have a wide toe box, good arch and heel support, and a cushioned sole. They should be made from breathable materials like leather or mesh. Too loose can cause blisters and calluses, and poorly fitting shoes can lead to falls.
Socks: Wear socks made from breathable fabrics, and change them if they get sweaty. Diabetic socks are designed to wick away moisture and minimize friction. Lighter colors can help you spot any bleeding on your feet.
Orthotics: A podiatrist can prescribe custom-made orthotic inserts to improve comfort and reduce pressure points.

Set realistic goals

Here are some tips for setting realistic goals for people with diabetes:

• Set specific goals. For example, you could aim to walk for 30 minutes during lunch five days a week.
• Break up your goals. Instead of one big goal, try to break up your weekly exercise into smaller goals. For example, aim for 50 minutes of exercise thrice weekly.
• Track your progress. Use a journal, app, or checklist to document your goals and track your progress.
• If you are struggling to achieve your goals, you can adjust them to be more realistic.
• Celebrate your accomplishments. When you achieve a goal, celebrate it and then set another one.
• You can find support from others who are working on similar goals.

Starting slowly and gradually increase the intensity

Once you have created an exercise plan, take it one step at a time. If you overexert yourself, you could become exhausted, injured, and discouraged. Increase your endurance over time. If you have never been consistently active, start with just five minutes a day, then gradually increase to 10, then 15, and so on until you reach your goal.

Always carry glucose tablets or juice

Always have glucose on hand for emergencies if you have diabetes. Glucose tablets, gels, or a sugary snack can quickly raise low blood sugar. Keep them nearby, especially during activities. Check expiration dates and replace expired items. Share your emergency glucose plan with others so they can help if needed. Ask your healthcare provider how much glucose you need. Being ready can help manage low blood sugar and avoid problems.

Combine aerobic and resistance exercises

Aim for 30 to 60 minutes of moderate-intensity aerobic activity per day or 150 minutes per week. You can also try shorter periods of more vigorous exercise if you are physically fit. Perform resistance training at least twice per week. Try callisthenics exercises like pushups, squats, lunges, and pull-ups, or use weights or resistance bands. Try to exercise daily or no more than two days without exercising.

Listen to your body

Always listen to your body. A new exercise regimen may initially cause slight discomfort but should not hurt. Stop your workout immediately if you notice concerning symptoms, such as:

• Pain
• Shortness of breath
• Dizziness
• Light-headedness

These reactions could signal a serious problem. So, talk to your healthcare provider if you experience new or unusual symptoms when exercising.

A nutritious balanced diet is an essential part of staying fit. Eating the right food, snacks, and protein shakes can help keep blood sugar under control. It is important to consult with your doctor before exercising for the first time.

Stay tuned to the Activ Living Community. Keep up to date with the latest health tips and trends through expert videos, podcasts, articles, and much more on nutrition, fitness, mindfulness, and lifestyle conditions like Asthma, Blood Pressure, Cholesterol, and Diabetes. Activ Living ke saath sahi sehat ki shuruat ABHI karo.

You may also be interested in the following blogs: 

• Managing Diabetes In The Summer Heat
• Uncovering The Hidden Benefits Of Building Muscle With Diabetes

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