Friday, January 4, 2013

Exercise Tips for Diabetics

Regular exercise can control diabetes risk. The benefits of exercise for diabetics, These are exercise tips for diabetics:
Burn calories and reduce body fat thereby increasing cell metabolism ability to absorb and store glucose.
Improves blood circulation, especially in the feet and hands, where usually people with diabetes have problems.
Reduce the stress that often triggers an increase in blood glucose
Diabetics who exercise diligently to break away from dependence on the drug.

Here are a few exercise tips for people with diabetes (diabetic):

Diabetic Exercise Plan1. Consult a physician before undergoing an exercise program. Your doctor will recommend what type of exercise you should do according to your condition. Doctors usually will ban you exercise when:
Your blood glucose is over 250 mg / dl.
You have symptoms of retinopathy (damage to the blood vessels of the eye), neuropathy (nerve damage and blood circulation in the limbs), nephropathy (kidney damage) and heart disorders such as coronary heart disease, myocardial infarction, arrhythmias, and others.

2. If there are no restrictions, start with light exercise such as aerobics, running, swimming and cycling. Aerobic exercise is beneficial to deepen breathing and increased heart work. For those of you who have never exercised, start with 10-20 minutes each time the exercise, several times a week.

3. Many diabetics are not aware of it if you have problems in their legs. Before walking or jogging healthy, ensure comfort and safety shoes used:

Always wear comfortable socks.
Check if there is gravel or other items before wearing shoes.
Avoid abrasions or scratches on the legs

4. If you have problems in your feet, you should choose swimming, gymnastics or cycling is not too much pressure on the foot.

5. Do not lift heavy weights because it can increase blood pressure suddenly.

6. Begin and end practice with a heating and cooling for 5-10 minutes to reduce the risk of heart and muscle injuries.

7. Do not add a portion of the exercise significantly. Each time, increase only one factor (frequency, duration or intensity of exercise).

8. Wear a diabetes identification, so people know if something happens to you. Hypoglycemia is a risk that can occur during exercise. The increase in glucose uptake by the muscles can lower blood sugar to very low levels (hypoglycemia). Symptoms of hypoglycemia is the body trembling, heart palpitations, increased sweating, hunger, headache, lethargy, confusion, and rapid mood changes.

9. If hypoglycemia symptoms:
Perform tests to check blood sugar.
Consumption of sweet foods or drinks, such as juice or fruit preserves. Avoid foods that contain fat because it hinders the absorption of glucose by the body.
Rest for 10 -15 minutes and do more checks before resuming training. Do not continue exercising if your blood sugar under 100 mg / dl.

If you continue exercising, always alert to the re-emergence of symptoms of hypoglycemia.
Once finished exercising, eat foods that contain complex carbohydrates like sweet potatoes, bread, and corn.

10. Perform testing of blood glucose 12 hours after the workout a bit heavy to check the presence of hypoglycemia that emerged after the workout (late onset).

11. Exercise with joy. To improve and maintain your motivation to exercise, join a club sport with diabetes who are near where you live.