How to Control Diabetes with the Power of Exercise.
Diabetes is a growing and serious health issue in the United States, with an estimated 30.3 million people diagnosed with diabetes in 2015. It’s important to manage your blood sugar levels and prevent complications from this chronic condition. Exercise, along with other lifestyle changes like eating well and getting enough sleep, can help you control your diabetes. Here are some tips to help you get started on your journey to managing your diabetes.
Why is exercise important?
Regular exercise is a key part of managing diabetes. It can help you control your blood sugar levels and prevent complications from the condition.
Exercise helps improve insulin sensitivity, which means your pancreas produces less insulin to maintain healthy blood sugar levels. Additionally, regular physical activity may also help you manage weight which can contribute to diabetes management.
When it comes to potentially preventing or delaying diabetes-related complications, exercise is an important consideration. Research has found that physically active people are at lower risk for developing diabetic kidney disease, heart disease, neuropathy (nerve damage), and retinopathy (eye disease).
It’s important to understand that exercise alone won’t necessarily lower your risk of developing diabetes-related complications. Your diet and sleep play an integral role in this as well. But by combining all of these lifestyle changes together, you can start taking charge of your health today!
Learn about your target heart rate
If you have diabetes, it’s important to exercise at a target heart rate. When you work out, your blood sugar levels will rise temporarily. If you keep your activity level low enough, your blood sugar levels will come back down before they reach a dangerous level. If you go too hard and your blood sugar levels spike, there’s a chance that it could lead to diabetic ketoacidosis—a life-threatening complication of diabetes.
Your target heart rate depends on what type of diabetes medication you take and how much physical activity you do in a day. Your goal is to exercise at 50-70 percent of your maximum heart rate to avoid complications from diabetes.
For example, if your resting heart rate is 60 bpm and the max for an individual with type 2 diabetes is 150 bpm, then 50% would be 90 bpm and 70% would be 120 bpm.
Understanding the glycemic index
The glycemic index (GI) is a measure of how quickly a food increases your blood sugar level.
High GI foods include simple carbohydrates, such as cookies and soft drinks, and white bread. Simple carbohydrates cause a spike in glucose levels. Low GI foods include vegetables, whole grains, nuts, fruit, beans, and soy products. These don't affect your blood sugar levels as much as high GI foods.
Get at least 30 minutes of exercise a day
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You may be wondering, "How can I get more exercise?" It doesn't have to be extravagant. Find something you enjoy doing and do it for at least 30 minutes every day. Take a walk in your neighborhood, join a fitness class, or play sports with friends.
Exercise is important because it helps your body use insulin better and improves how your body responds to insulin in the long run. Exercise will also help you manage your weight, which is another risk factor for diabetes.
To learn more about how to get started on an exercise routine, check out this post
Eating healthy and staying hydrated.
A healthy and balanced diet and the consumption of fluids will help you manage your diabetes. Watch your portion sizes and choose fresh, unprocessed food with little or no added sugar. If you’re not sure about a certain food item, Google it!
Drinking enough water is important for everyone, but especially if you have diabetes. You should drink at least 10 glasses a day. It’s also important to stay hydrated when exercising. Be careful not to overdo it though, as too much water can be dangerous, too!
Set up your exercise routine
Exercise is a key part of managing your diabetes. It improves blood sugar control and helps you maintain a healthy weight.
Start slowly with 10 minutes of activity per day and gradually increase to 30 minutes or more.
If you already have an exercise routine, make sure to add in some high-intensity workouts like high-intensity interval training (HIIT). This can help you burn fat more efficiently and lower blood sugar levels.
You might also consider adding weight training to your routine for stronger muscles and less insulin resistance. Talk to your doctor about what type of exercise would be best for you that won't cause any injuries or complications from your diabetes.
Stick to the plan!
A healthy diet and regular exercise can help control your diabetes. Here are some tips to get you started on the right track:
-Find a balance between carbs, fats, and proteins.
-Reduce your intake of sugary foods and beverages.
-Eat whole grains instead of white carbohydrates.
-Limit your alcohol consumption.
-Start cooking with herbs and spices instead of salt or sugar.
-Plan ahead for high blood sugar events like birthdays and holidays by mapping out what you’ll eat and drink beforehand, so you know how it will affect your blood sugar levels.
-Do an activity that suits your current fitness level at least three times a week--even if it's just taking a walk around the block!