Diabetes is an increasingly common health condition, especially in the United States. According to the Centers for Disease Control and Prevention (CDC), 34.2 million Americans have diabetes, and that number is expected to continue to rise. It can be a difficult condition to manage, but thankfully, there are ways to help control it. One of the most effective methods is exercise.
Exercise can help manage diabetes in several ways. It can help maintain a healthy weight, lower blood sugar levels, and improve insulin sensitivity. It can also help reduce stress and improve your overall health. Therefore, it is important to make physical activity part of your diabetes management plan.
Types of Exercise That Help Control Diabetes
Aerobic exercise, such as walking, jogging, cycling, and swimming, is a great way to get your heart pumping and help control your diabetes. Aerobic exercise can help improve insulin sensitivity and lower your blood sugar levels. It can also help you lose weight and reduce your risk of other health problems. Aim for at least 30 minutes of aerobic exercise five days a week.
Strength training is also important for managing diabetes. It can help improve your muscle mass and reduce your risk of heart disease. Aim for two to three days of strength training a week. Examples of strength training exercises include weight lifting, bodyweight exercises, and yoga.
Tips for Exercising with Diabetes
If you have diabetes, there are some things you should keep in mind when exercising. Here are some tips to help you stay safe and healthy:
1. Check Your Blood Sugar Before and After Exercise
Before you start exercising, it’s important to check your blood sugar levels. Make sure they are not too high or too low. After you finish exercising, check your levels again to make sure that they haven’t dropped too low. If your levels are too high or too low, it may be a sign that you need to adjust your diabetes management plan.
2. Wear the Right Shoes and Clothing
Wearing the right shoes and clothing is important for anyone who exercises, but it is especially important for people with diabetes. Make sure that your shoes fit properly and provide enough support. Wear clothes that are breathable and comfortable. It is also a good idea to wear a medical alert bracelet or necklace in case of an emergency.
3. Drink Plenty of Water
Staying hydrated is important for everyone, but it is especially important for people with diabetes. When you exercise, your body needs more water to stay hydrated. Therefore, it is important to drink plenty of water before, during, and after your workout.
4. Eat Before and After Exercising
It is important to eat before and after your workout. Eating before helps ensure that you have enough energy to get through your workout. Eating after helps your body recover and replenish its energy stores. Make sure to eat foods that are high in carbohydrates and low in fat and sugar.
Conclusion
Exercise is an important part of managing diabetes and can help you lead a healthier life. It is important to speak to your doctor before starting any exercise program. Follow the tips above to help you stay safe and healthy while exercising with diabetes.