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Linked strongly to both inactivity and obesity, type 2 diabetes disrupts the body's ability to regulate glucose levels. Fortunately, significant research indicates that healthy diet and regular exercise can help control the damaging effects of this insidious disease. In fact, exercise alone may also help lower blood pressure, and improve cholesterol levels and overall health. So if you suffer from type 2 diabetes, follow these tips for enjoying physical activities.
TOP 10 TIPS FOR EXERCISING WITH TYPE 2 DIABETES
- OBTAIN A PHYSICAL EVALUATION FROM YOUR DOCTOR.
It's always wise to obtain a physician's clearance prior to beginning an exercise program. Your doctor can pinpoint any areas of concerns and provide advice on how to exercise safely.
- MAKE A PLAN TO EXERCISE FIVE TO SIX TIMES PER WEEK.
Begin slowly, especially if you've been inactive. Aim to exercise at least 30 minutes daily, most days of the week. If you can't fit in a single 30-minute session, exercise in 10-minute bursts spread throughout the day.
- WARM UP AND COOL DOWN.
When exercising, you should warm up and cool down to help your body make transitions. A health club will employ fitness experts who can teach you about warm-ups and cooldowns.
- CHOOSE ACTIVITIES THAT MAKE YOU COMFORTABLE.
Walking is a popular activity. You can also try non-weight-bearing activities (such as riding a stationary bike), which will put less stress on your body and allow you to exercise longer.
- GRADUALLY BUILD TO 40 TO 60 MINUTES PER SESSION AT A LOW INTENSITY.
Start out with a 30-minute workout and work up to 40 to 60 minutes at a low intensity.
- DO STRENGTH TRAINING AND FLEXIBILITY EXERCISES.
Use low amounts of weight with high repetitions, especially if you have high blood pressure, eye disease or poor blood sugar control. And always follow up any exercise sessions with a whole-body stretching routine.
- MONITOR GLUCOSE BEFORE AND AFTER EXERCISE TO UNDERSTAND HOW DIFFERENT ACTIVITIES INFLUENCE LEVELS.
Monitoring your glucose levels will help you adjust your activity program to suit your needs better.
- EXERCISE WITH A PARTNER AND WEAR A BRACELET INDICATING DIABETIC CONDITION.
To ensure a safe workout, it is best to exercise with a friend. And in the case of an emergency, a bracelet will help people react.
- STAY WELL HYDRATED THROUGHOUT ACTIVITY.
Since hyperglycemia can increase fluid loss, it is especially important to keep hydrated.
- IF COMPLICATIONS OF THE EYE, KIDNEY OR HEART ARE PRESENT, SEEK MEDICAL ATTENTION IMMEDIATELY.
Ask your physician to give you clear boundaries regarding the intensity of any physical activity you choose to do.