Recommended Exercises for Diabetics: Stay Active

Recommended exercises for diabetics: Stay active and have better control of the disease.

Exercising on a regular basis brings many benefits to our health, and especially in the case of people with diabetes. This metabolic disease is characterized by the deregulation of a hormone called insulin, and the elevation of glucose.

Many people imagine that diabetes should only be treated with the treatment indicated by specialists. However, to have better control of it, you need to acquire new healthy habits, such as having a balanced diet and practicing some physical activity on a regular basis.

Thus, in order to achieve a better quality of life while living with the disease, it is best to maintain adequate medical follow-up along with the necessary care.

Do you want to know a little bit more? Keep reading and see the recommended exercises for diabetics that I have separated for you in today’s post.

How important is exercise for people with diabetes?

As we saw above, the organism of an individual with diabetes has difficulty producing insulin efficiently so that glucose is metabolized. Due to this, there is an increase in the level of sugar in the blood. When this happens on several occasions, it can lead to serious health complications, such as kidney failure, diabetic retinopathy, sexual impotence, among others.

However, practicing physical exercise on a regular basis can be an excellent alternative to have better control of type 1 and type 2 diabetes. This can bring several benefits, such as:

• Decreases insulin resistance;
• Strengthens the bones;
• Improves the use of glucose by the bones;
• Increases insulin action;
• Increases good cholesterol and decreases bad;
• Improves cellular sensitivity to insulin;
• Decreases blood sugar levels;
• Reduces body fat;
• Improves heart and respiratory function.

In this way, thanks to the exercises recommended for diabetics, the patient may even have a decrease in the amount of medication to control the disease, as insulin becomes more active.

And from the outset, exercises improve the quality of life, in addition to helping to control several diseases, such as diabetes.

It is worth emphasizing that, for the exercises recommended for diabetics to have the expected effect, regular practice of at least 30 minutes, 3 times a week, is necessary.

Necessary care that the person with diabetes should have

Despite all the benefits mentioned above, it is necessary to be careful. In the case of people with diabetes, attention should be doubled, always evaluating how the body is reacting and metabolizing glucose. Therefore, it is recommended to follow the precautions below:

1. Blood glucose control: Experts recommend measuring blood glucose before and after exercising. Remembering that the recommended glycemic level range to be able to start the exercises recommended for diabetics is between 120 mg/dl to 250 mg/dl.
2. Adjust insulin: When practicing physical activity, the effect on the body is very similar to that of medicines that help insulin action. Therefore, it may be necessary to make an adjustment and decrease the insulin dose. In this sense, visiting the endocrinologist is essential to clear all doubts.
3. Pay attention to food: In diabetic patients, care with food is essential. During the practice of exercises the body will need energy. Therefore, it is best to eat a low-glycemic carbohydrate before and after so that the body works properly. Going too long without eating is not advisable.

What types of physical activities are recommended?

I don’t know if you’ve heard of visceral fat, which is accumulated between the organs, and can end up making insulin sensitivity difficult. In this sense, it is best to focus on exercises recommended for diabetics that help reduce it.

Remembering that, first of all, it is very important to have a complete check-up and undergo a medical evaluation, to find out whether or not you are fit to perform physical activities.

Here are some examples of exercises:

Race

This is an excellent alternative, as it helps to lose fat, reduce anxiety, improves breathing and activates blood circulation. It can be practiced on the treadmill or on the street. Thanks to regular training, it is possible to avoid health problems, such as stroke (Cerebral Vascular Accident).

Walk

This low-impact activity can be a good option for those who are not in good physical condition. Even so, it reduces swelling in the ankles and legs, helps with heart health, prevents cardiovascular complications, and improves blood circulation.

Cycling

Among its many benefits, it lowers blood glucose, improves blood circulation, decreases body fat, prevents heart attacks and improves physical condition. And even, it increases muscle strength and joints in the buttocks and legs.

Dance

Certainly dancing is a very complete activity, which in addition to serving as therapy, at the same time relaxes. It also increases heart rate, releases serotonin, increases fitness and metabolism.

Pilates

This exercise is aimed at improving balance and muscle strengthening. Therefore, it is one of the best alternatives for diabetics, as muscles play a great role in improving metabolism.

What to do to avoid complications?

So that no complications occur during the exercises recommended for diabetics, check out some tips:

• Consult a doctor;
• Eat properly before and after exercise;
• Do a personalized workout;
• Respect the limits of your body;