Regular exercise can control the risk of diabetes. The benefits of exercise for diabetics, among others:
- Burn calories and reduce body fat which increases the cell metabolism ability to absorb and store glucose.
- Improves blood circulation, especially in the feet and hands, where usually people with diabetes have a problem.
- Reduce stress that often leads to increased blood glucose
Diabetics who exercise diligence to break dependence on drugs.
Here are some exercise tips for diabetics (diabetes):
1. Consult a physician before undergoing an exercise program.Your doctor will recommend what type of exercise you should do according to their condition. Doctors usually a ban on exercising if:
- Your blood glucose above 250 mg / dl.
- You have symptoms of retinopathy (damage to blood vessels in the eye), neuropathy (nerve damage and blood circulation in the extremities), nephropathy (kidney damage) and cardiac disorders such as heart disease, myocardial infarction, arrhythmia and other.
2. If there is no ban, start with gentle exercise such as aerobics, walking, swimming and cycling. Aerobic exercise is beneficial to further increase breathing and heart action. For those of you who have never exercised, start with 10-20 minutes each time the exercise several times a week.
3. Many diabetics who do not realize if you have foot problems.Before walking or jogging is healthy, make sure the comfort and safety shoes are used:
- Wear comfortable socks.
- Check gravel or other items before putting on shoes.
- Avoid abrasions or scratches on legs
4. If you have a foot problem, we suggest you choose swimming, gymnastics and cycling is not too much pressure on the foot.
5. No heavy lifting, which can increase blood pressure suddenly.
6. Start and end the year with the heating and cooling for 5-10 minutes to reduce the risk of injury to heart muscle.
7. Not dramatically increase the portion of practice. Each time, increase only one factor (frequency, duration or intensity of exercise.)
8. Wear a diabetes identification so people know if something happens to you. Hypoglycemia is a risk that can occur during exercise. The increase in glucose uptake by muscle may reduce the blood sugar to very low levels (hypoglycemia). The symptoms of hypoglycemia is the body shaking, palpitations, increased sweating, hunger, dizziness, lethargy, confusion, and rapid mood swings.
9. When exposed to the symptoms of hypoglycemia:
- Tests to measure blood sugar.
- Consumption of sweet foods or drinks such as fruit juice or sweetened. Avoid foods that contain fat, blocking the absorption of glucose by the body.
- Rest for 10 to 15 minutes and making checks again before continuing the exercise. Do not continue exercising if your blood sugar below 100 mg / dl.
- When you resume exercising, ever vigilant against the recurrence of the symptoms of hypoglycemia.
- When you are finished exercising, eating foods that contain complex carbohydrates like sweet potatoes, and corn bread.
10. Perform blood glucose testing 12 hours after a heavy enough exercise to verify the existence of hypoglycemia that emerged after training (late onset).
11. The exercise of joy. To improve and maintain your motivation to exercise, play sports with diabetes who are near where you live.