For people with type 2 diabetes, exercise should be at the top of their to-do list. After all, exercise helps control weight and regulate blood pressure. Additional benefits of exercise for diabetes are seen in its ability to lower blood sugar levels and help the body use insulin effectively.
However, before starting to exercise, patients need to seek the advice of their doctor to determine the appropriate method and amount of exercise, as well as a few pointers to get the most health benefits while staying safe.
I.Small Weight Loss, Big Gains
Since most people with type 2 diabetes are overweight, dietary regimens and physical activity usually focus on gradual weight loss, with a loss of about 1 to 1.5 kilograms per month being sufficient.
Exercise benefits metabolic function beyond mere weight loss, as it lowers blood sugar levels and improves insulin resistance. As little as a 5 to 10 percent initial weight loss can have a significant impact on blood sugar levels. This is good news for patients who are not used to sweating it out during workouts. In addition, patients engaging in physical activity can build muscle strength, improve cardiovascular endurance, increase flexibility, balance function, stamina and mood, and enhance overall well-being.
II.Keeping an eye on blood sugar levels
Exercise not only helps control blood sugar levels, but also helps patients lose weight and keep their hearts healthy. Keeping an eye on blood glucose levels is an important thing to do, because any exercise will make the patient more sensitive to insulin.
When people exercise, the body becomes more efficient at using insulin, which can lower blood sugar, both during exercise and up to 24 hours afterward.
Since blood sugar can drop dangerously low, test once before exercising; also test again if you feel dizzy or weak during exercise. If blood sugar levels fall below 70 mg/dl , immediately eat 15 grams of simple carbohydrates, such as orange juice, glucose tablets or candy.
Three, Reasonable Exercise Schedule
If a patient is using short-acting insulin or short-acting oral medications (which are active only before and after meals), it is important to inform the doctor of the exercise schedule. Some people may need to reduce the dose of these medications to prevent hypoglycemic episodes when patients exercise in the hours before and after meals.
On the other hand, if a patient is using long-acting insulin or once-daily oral medications, the effects of these medications are usually active throughout most of the day. People using these medications need to consume a small amount of carbohydrates for energy before a workout, especially for activities that last longer than 30 minutes, and they should test their blood sugar levels frequently during the workout.
Another option is to exercise for a short period of time after a meal to lower blood glucose levels, which are often elevated in patients after meals.
Four, Managing Low Blood Sugar
Since each patient's symptoms can vary, the only way to determine whether or not you can keep up with your workouts is to test your blood sugar levels.
According to the American Diabetes Association's (ADA) recommendations for treating hypoglycemia, the following steps are appropriate:
When hypoglycemia strikes, eat at least 15 to 20 grams of fast-acting carbohydrates, such as a sports drink, carbonated soda, or dextrose tablets;
Wait 15 to 20 minutes, and then test your blood glucose level again; if your blood glucose level remains low If the symptoms of hypoglycemia do not go away, repeat the above treatment;
After patients feel better, they must eat on time and add more meals in moderation to keep their blood sugar levels stable.
Fifth, Familiarize yourself with the discomfort symptoms
Although hypoglycemia is more common in people with type 1 diabetes, anyone with type 1 or type 2 diabetes should be aware of the following discomfort symptoms before they start exercising:
Feeling of trembling and unsteadinessFatigue/weaknessFluffy consciousnessDappled sweatingHaving anxious or nervous feelings Hunger pangsNightmaresIrritabilityIrritabilityRapid heartbeatHeadacheSome of these symptoms (such as sweating or a rapid heartbeat) are more common during a workout, making them difficult to recognize in people who are having a hypoglycemic episode. For people who use insulin or other glucose-lowering medications, it's important to test blood sugar levels before and after exercise, and sometimes during exercise, especially if they notice uncomfortable symptoms.
Sixth: Have essential items in your gym backpack
If a patient is planning to work out at the gym, be sure to have first-aid supplies in their gym backpack. Wear a bracelet with medical identification that will give bystanders critical information to help in a timely manner. On a piece of paper in your wallet, write down the emergency contact's cell phone number, health status, medications taken and the name of the hospital most often visited.
In addition, patients who have had hypoglycemic seizures should have carbohydrate snacks such as candy, dried fruit (such as raisins) or fast-acting glucose tablets. It's also vital to have glucagon injection kits on hand if hypoglycemia leads to seizures or coma.
Finally, have a glass of water. Since everyone needs to hydrate during exercise, timely hydration during exercise for people with type 2 diabetes can help keep blood sugar in the target range.
Seven, Eat the right type of snack for the type of exercise
Slightly more strenuous exercise (such as jogging) lowers blood sugar levels more significantly. Eating sensible food before a workout can help a lot. Patients should eat a slow-digesting carbohydrate snack (e.g., banana, peanut butter, apple, almonds) with some high-quality protein (e.g., yogurt or cheese) before a workout to help stabilize blood sugar levels during the workout.
Determine the number of snacks to consume based on the duration and intensity of the activity and whether or not the medication reaches peak effective levels during the activity.
VIII.There are also rules about the length and frequency of exercise
Diabetics should start slowly when engaging in physical activity and increase the amount of training in a gradual manner. The American College of Clinical Endocrinologists recommends that people with type 2 diabetes engage in at least 150 minutes of moderate-intensity exercise per week, such as brisk walking or exercise of similar intensity. Flexibility exercises and strength training are also appropriate for them.
If it's difficult to complete a 30-minute workout in one sitting, break it up into three sessions of 10 minutes each. This split-period approach is just as effective as a continuous workout and makes it easier to reach your goals.
Nine, Managing Target Heart Rate
Taking medications to lower blood sugar will inevitably affect metabolic function and exercise tolerance. No matter how hard you work out while on medication, there is a chance that you will never reach your target heart rate.
When a patient is exercising and trying to reach a target heart rate, being able to have a normal conversation while exercising means that the intensity is just right; if he or she can't catch his or her breath, the intensity is too high.
Ten,Watch for foot abnormalities
Peripheral neuropathy or foot pain can be a complication of poorly controlled diabetes, but it doesn't happen to everyone with diabetes. This foot condition is the result of nerve damage caused by chronically elevated blood sugar levels.
While people with this foot condition can still exercise, it is important to wear shoes that are the right width and tightness so they don't crowd the foot. When trying on shoes, the toes should be able to wiggle freely within the shoe.
In addition, patients should check their feet daily for any cracked or dry skin, as well as pressure points, blisters and areas of redness and heat. Untreated injuries and ulcers can lead to amputation.
Diabetics with peripheral neuropathy of the feet should carefully choose the exercise they engage in, and swimming instead of running is appropriate.
XI.Protecting Vision
If patients have eye problems associated with poor disease control, they need to limit or avoid certain types of activities. For example, they should stay away from strenuous strength training or high-impact sports. These activities may strain the blood vessels in the eyes of people with retinopathy, leading to problems such as eye damage or bleeding.
XII.To develop the patience of a drip
Managing type 2 diabetes may seem like a tiresome task, but patients feel better when their blood sugar levels gradually stabilize. They don't need to engage in complex physical activity; a brisk daily walk is all they need to lead a healthier life.
Experts encourage patients to wear a pedometer. Put it on in the morning and see how many steps you take throughout the day, then try to gradually increase the number of steps you take by:
getting off the bus one stop early; walking to the store, post office and library; answering the phone while standing up and walking around; climbing stairs instead of taking the elevator; taking a walk on your break from work; walking your dog; taking a walk with your kids or friends; getting up and moving your muscles every 30 minutes; and taking a walk with a child or family member. minutes of sitting; getting up and moving your muscles.