Exercise for Diabetes- aerobic and flexible training - Peppertray - Peppertray

Friday, June 19, 2020

Exercise for Diabetes- aerobic and flexible training - Peppertray

Exercise for DiabetesDiabetes is a typical and dangerous condition if a person does not take particular care about the condition. It can lead to many serious heart issues, liver issues and infections. Insulin levels in the body fall which are the main carriers for blood sugar levels. Exercise not only increases the heart rate, but it also elevates blood circulation to all parts of the body. Thus it energizes the blood and improves heart rate. Mainly for type 2 diabetes patients, it improves metabolic rate. The pancreas produces insulin hormone. The blood cells cannot use the available insulin and this condition is type 2. Exercise makes the body to use available insulin to absorb sugar from the blood. Secondly, it also allows absorbing the sugar directly from blood without the need of insulin.

Exercise is meant to cut sugar levels in the blood. Exercising regularly can effectively reduce A1C levels. The doctor suggests you how to exercise and what type of care should be taken while doing it.  For diabetes 2 patients A1C levels are less in the people who do exercise daily compared to those who do not exercise. Maintaining it regularly can improve the overall health of the patient. If you are taking insulin to consult the doctor before you take any type of exercise.

Exercise additionally reduces stress levels and manages them. It keeps weight in control and helps from overweight. Moreover gives better sleep and energizes the body. When you exercise daily it elevates bone strength and makes muscles strong. On a daily basis of this routine, blood pressure also lowers maintaining a healthy lifestyle.

Exercises for Diabetes » Aerobic, Flexibility Training

Exercises for Diabetes » Aerobic, Flexibility Training


1. Consult your doctor before you do start exercising on regular basis. If you are overweight particularly, it is so hard to start with. An appropriate doctor can recommend you a good exercise trainer who will train you according to your body.

2. Take care of the blood glucose levels during exercise, if you have serious complications like nerve pain, cardio problems and retinopathy. The doctor suggests you specific exercises if you have any of these issues. Follow accordingly and make sure to watch the glucose levels before and after exercise with a glucose meter.

3. Start exercising gradually and increase it slowly. Mainly if you are insulin resistant or if you have no experience exercising. Better go for low-intensity ones and increase the intensity.

4. Keep your body hydrated. Dehydrating your body can lead to severe issues like a stroke. To keep up water levels before and after exercise, drink plentiful liquids.

5. The American Diabetes Association recommends you to warm up before you exercise. Warming up of 5-10 minutes is quite essential for the body to start with. Warm up might include low-intensity exercise or gentle stretch the body for 5-10 minutes. After exercise, cooling down the body for 5-10 minutes brings heart rate to normal.

6. Your clothing is also an important key in your exercise. Avoid clothes that are suffocating and breathless. Wear comfortable clothing and proper shoes. Clothes which absorbs heat are preferable. Good shoes can prevent you from foot pain.

7. Make sure of having a normal breath. When you start strength training, keep your breath in normal level as it affects blood pressure. Whenever you have an emergency, make sure to call your doctor.

Adapting the good habits in our daily regular life might change the complications of this disease. Scheduling a nutrient-rich food and eating food in short intervals of time lowers the blood glucose levels. Change lifestyle by adding some exercise regimen. This routine will have a very positive impact on your diseases and improves well-being. If you are the person one who love to exercise or not, adopt it as it changes our lives.

Coming to the types of exercise, what type of exercise one must do. Actually, the strength training, aerobic and flexibility training are the three different exercise forms.

Initially startup with aerobic exercises. Aerobics involves jogging, walking, running, swimming etc. Outdoor activities like football, basketball and shuttle and many more include aerobics. You can easily do any of the aerobics 30 minutes a day. Whatever your favourite outdoor activity is, just go for 30 min a day. If you are unable to do it for a long time, split it into 15 minutes a day. Take a long ride with your neighbour.  Or walk just on the upstairs. Or you can just go to a supermarket with your friend. Wherever you go..just do the walk. Make sure you join some fun in the activity and you like it.

Get a pedometer and use it for steps counting. Stanford University researchers conducted a review which showed that people using pedometer are 27% more effective than people not using in weight loss. Keep a goal every day and go

Make it up the habit of walking, or jogging or swimming. Whatever you do, be active and change your sedentary lifestyle. Finally, exercise is your target. Motivate yourselves by entertaining it. Exercise without fun doesn't stay long. Schedule an exercise plan and follow it accordingly in a timely manner. At the initial stage it is hard, but later on, it changes.

Next, strength training is the second part of your exercise routine. After indulging aerobic activities into your daily regimen, you find it easy to have physical activity. Then you can start strength training. Strength training builds your muscles strong. It efficiently makes the body and stronger and gives a muscular body. Particularly you are prone to diabetes 2, then this training helps in maintaining blood glucose levels. Consider taking membership for a gym before starting this training. If you are not a beginner and if you want to do this at home, do it under a particular guide. Make sure to watch your blood sugar levels in between the exercise. If you are considering a gym, make sure to have a personal trainer. He might guide you in taking the right weights and the way to lift them. Wrong way of using weights can lead to serious complications. You can meet this successfully with an appropriate trainer. Take normal breathe while you exercise. Do strength training for 20 - 30 minutes a day..twice or thrice a week.

Lastly, flexibility training gives flexibility to your body and relaxes your body to a great extent. Stretching gently for 5-10 minutes before and after exercise calms down the body and brings back to normal stage. It reduces stress and soreness of muscles. Moreover, it tunes the functioning of the muscles and joints.

Exercise brings many benefits to the body as long as you induce it in your lifestyle. Make it as a habit and once you start a routine, make sure to have a commitment with it. Surely follow the above precautions when you want to start it. Train your body with the advice of a good coach. Exercise has the power to control long-term serious effects such as cardiovascular, nerve pain and many more. Having a rich diet plan along with proper medications reduces the glucose le. More,f you are insulin taking patient make sure to get it at the right time. If you are a pregnant having diabetes, ask your doctor to tell the precautions and particular exercises.

Also read

What is diabetes? Explained

Treatment for diabetes

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