Exercise Know How

Diabetes - Exercise Questions and Answers

Q. What are the benefits of exercise?
A. For people with diabetes, the benefits of exercise are improvement of blood glucose levels, reduce stress, increase energy, control weight, and for those who participate in regular physical activity, which includes moderate aerobic exercise, there will be a reduction in risk cardiovascular disease.

Q. How do I start an exercise program?
A. Planning a physical examination with your doctor before starting your activity. This is particularly important if you have not been active recently. ECG test or EKG (electrocardiogram) may be recommended by your doctor with a progressive exercise test to evaluate how exercise can affect your heart. Ask your doctor what types of exercise are best for you.

For any exercise program recommended Remember to start slowly and surely, and gradually increase your physical activity level over time.

Q. What is an objective of the exercise?
A. Remember to discuss with your doctor how often to exercise and this level of intensity that you need to do. Start an exercise program with a slow and steady rhythm. Try to be active for at least 20 minutes in the beginning. You can increase the time to exercise regularly over a period of eight (8) weeks.

Research has shown that lifting weights (anaerobic exercise) may benefit people with diabetes. This type of exercise is known as "resistance training." Lifting heavy weights can be useful for people with certain complications of diabetes must always comply with the recommendations of your doctor.

Q. What are the different types of exercises?
A. There are two main types of exercise, anaerobic and aerobic exercise. Anaerobic Exercise involves lifting weights or using strips of the year. Activity usually lasts shorter time and involves an intense activity is over short distances. Anaerobic exercise is known as training "resistance" and the goal is to build muscles and increase strength.
Aerobic exercise works large muscle groups of the arms and legs. Examples of this include: jogging, brisk walking, swimming, biking, dancing, cycling and rowing. Aerobic exercise gradually increases the heart rate and respiration. Aerobic exercise is generally recommended for most patients with diabetes because of the proven benefits to the cardiovascular system (heart, lungs, and blood vessels).

Q. What if I had a sedentary life?
A. You will improve your overall health by increasing your level of activity. Take advantage of every opportunity to bend and stretch as much as possible during the day.

To make your day more active, Here are some simple tips to prepare, get, and move:

1. Parking your car further away from the bank when you go shopping
2. use the stairs rather than elevators whenever possible
3. Communicate with neighbors or coworkers stopping by in person, rather than using the telephone to call
4. Stay active at home with gardening and light housework work

Q. What are the strategies for the exercise of success?
A. Exercise As part of your daily schedule - even small increases in physical activity is beneficial for your health. Being active simply means moving!

All physical activities should begin with a warmup, then the progress of the chosen exercise. After the exercise, remember have a cooling period. You can see more progress with your exercise program when you are in agreement with a particular type of activity. For example, if you choose to walk, try to find the best time of day for walking, and then stick to it.

Your exercise program should always include these three (3) essential elements:
Warm-up: 5-10 minutes of stretching and bending. This will prevent injuries muscles and joints.
Activity: 20 minutes (or more) of physical activity. This includes walking, cycling, aerobics, swimming or other sports like tennis or racquetball. Cool-Down: gradually reduce your activity, then stretch for at least 5 minutes.

Q. Are there any precautions for exercise or other guidelines?
A. Remember, exercise reduces your level glucose in the blood. If you experience symptoms of hypoglycemia (low blood sugar), take glucose tablets or gel to treat hypoglycemia. Avoid very vigorous activity when the activity of insulin is at its peak (Insulin works in the most difficult). If you plan to exercise a moderate or high, check your blood sugar before starting your exercises. If the level of glucose in the blood is less than 100 mg / dl, eat a snack with a source of carbohydrates before exercise. Remember, hypoglycemia may occur soon after the year or until 24 hours after exercise, to monitor levels of glucose in the blood regularly.

When buying shoes for year protect your feet with socks and shoes fit properly. Plan to buy your shoes at the end of the day when your feet are largest. Avoid open-heeled shoes or open toe.
Guidelines Shoe-Fit: the in-step of the shoe should conform to your size and shape of your foot. Your toes should have some "wiggle-room" - the shoes should well up in the heel to prevent slipping.
Sock Suggestions: white socks should be used, and they should be soft and padded seamless.

Patients with diabetes require insulin adjustments dosing schedule or consumption. Food intake may need adjustment to prevent hypoglycemia during exercise. For example, if you bike, do
inject insulin into your leg. Insulin must be injected into a body part that you use during exercise.

Wear a medical identification as a precaution during the year.

Remember to drink water and stay well hydrated. At least 64 ounces of water should be consumed daily.

You can find more stories at Destination Diabetes

About the Author

Jeanna Rhoulhac, RD, LD/N, CDE, has been dedicated to helping people with diabetes for almost 20 years. Jeanna’s interest in diabetes began at an early age as her maternal grandmother had type 2 diabetes. From this, she developed an interest in learning more about how the foods we consume can impact our health.

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