People with diabetes should maintain a healthy and active lifestyle to manage their condition. This includes getting regular physical activity, such as aerobic exercise and strength training, and maintaining a healthy diet low in sugar and saturated fat. It is also important for people with diabetes to monitor their blood sugar levels and work with a healthcare provider to develop an individualized diabetes management plan. In addition, they should avoid smoking and limit alcohol consumption.
Staying healthy is an important part of managing diabetes because it can help control blood sugar levels, reduce the risk of complications, and improve overall health.
Nawaz Shaikh, wellness expert and founder of FITX Transformation, and Ketan Mavinkurve, founder and CEO of Alpha Coach, share some tips for staying healthy with diabetes:
Choose the right type of exercise
Aerobic exercise such as walking, running, biking or swimming are great ways to improve cardiovascular fitness and control blood sugar levels. Resistance training, such as lifting weights or using resistance bands, is also beneficial for maintaining muscle mass and bone density. It’s important to find an activity that you enjoy and can stick with for the long term.
monitor blood sugar levels
Checking blood sugar levels before, during, and after physical activity is critical to ensuring they stay within a healthy range. If your blood sugar levels are too low (hypoglycemia), you may need to eat a snack before exercising or adjust your insulin dose. If blood sugar levels are too high (hyperglycemia), physical activity may need to be stopped or the dose of the drug adjusted.
healthy diet
A balanced diet rich in fruits, vegetables, and whole grains can provide the energy needed for physical activity and help control blood sugar levels. It’s important to choose foods that are low in added sugar and saturated fat, and to spread meals and snacks evenly throughout the day to maintain consistent blood sugar levels.
stay hydrated
Dehydration increases the risk of high blood sugar, so it’s important to drink plenty of fluids before, during, and after exercising. Carry a water bottle with you while exercising and drink at least 8 glasses (64 ounces) of water each day.
wear the right shoes
Foot injuries, such as cuts, blisters, or ulcers, are a common complication of diabetes. Wearing shoes with good support and cushioning can help prevent foot injuries, so it’s important to choose shoes that fit well and provide adequate support.
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rest as needed
Be sure to stop physical activity if you feel tired or unwell, or if your blood sugar levels are out of a healthy range. Listen to your body and take the necessary precautions to keep you safe.
Please consult a healthcare professional
People with diabetes need to consult a healthcare professional, such as a doctor or a certified diabetes educator, before starting any new exercise routine. They can help create a personalized exercise program that is safe and effective.
Prioritize weight training with certain abilities
Diabetes requires a daily glucose management plan in the body. Weight training requires and depletes nutrients in the muscles, which increases the body’s insulin sensitivity. This means that the body can better manage and process the sugar in the blood. This is very beneficial for the long-term management of diabetic patients.
choose your favorite activity
It’s important to choose activities that you enjoy and are more likely to stick with in the long run. It can include walking, swimming, biking or dancing.
set realistic goals
Setting realistic goals can help you stay motivated and stay on track. It’s important to start slowly and gradually increase the intensity and duration of your workouts over time.
track your blood sugar levels
It is important to monitor your blood sugar levels before, during and after physical activity. It will help you determine how exercise affects your blood sugar and how to adjust insulin or medications as needed.
stay hydrated
It is important to stay hydrated by drinking plenty of water before, during and after physical activity. This is especially important for people with diabetes, as high blood sugar increases the risk of dehydration.
Make the Right Nutritional Choices
The easiest way to control glucose in the body is to eat the right quality and quantity of food.Portion control, using vegetables, whole foods, and protein-rich foods is a very reliable way to manage diabetes
Lokendra Tomar, diet educator and founder of Diabexy, warns, “People with diabetes should not exercise in the morning. This may be unbelievable to you because everyone has to tell you that physical activity is very important for diabetics to control blood sugar levels and morning is considered the best time to exercise.
To understand the concept of not exercising in the morning, we must learn some basics of blood sugar management. Blood sugar in the body is controlled by two hormones, insulin and glucagon. “
If the two hormones are in balance then the blood sugar level will remain the same, if the insulin hormone is increased it will lower the blood sugar level and if the glucagon hormone is increased it will increase the blood sugar level by increasing the production of sugar in the liver.
People with diabetes still have low insulin levels every morning because of a weakened pancreas. “If a person starts exercising in the morning, his muscles start to use the small amount of insulin present in the blood. The muscles need insulin to repair the muscles damaged by exercise, so the insulin level will drop further. When insulin is low, the pancreas Glucagon goes up, it stimulates the liver to make more sugar, so blood sugar starts to go up,” Tomar added.
If a diabetic person exercises in the morning, then his blood sugar will rise, which is not good for them. Therefore, diabetic patients had better not exercise in the morning, but should exercise in the evening.
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