Keeping physically active is good for diabetics. If you are suffering from high blood sugar, it is essential that you add some kind of exercise to your daily routine. Diabetes, a chronic condition characterized by elevated blood sugar levels, can have a significant impact on an individual’s health and lifestyle.
Firstly, it affects the body’s ability to regulate glucose, which is essential for energy production. This can lead to symptoms like increased thirst, frequent urination, fatigue, and blurred vision. Over time, uncontrolled diabetes can damage blood vessels and nerves, leading to complications such as heart disease, stroke, kidney disease, and nerve damage. Additionally, diabetes can affect mental health, causing stress, anxiety, and depression due to the constant management and potential complications.
Exercise plays a crucial role in managing diabetes by helping to control blood sugar levels and improve overall health. Regular exercise also promotes weight loss and helps to maintain a healthy weight, which is important for managing diabetes. Furthermore, physical activity can lower blood pressure and improve cholesterol levels, reducing the risk of heart disease and other complications associated with diabetes. When doing physical activity, your muscles use up glucose for energy, which helps to lower blood sugar levels.
Here are some exercise strategies tailored for diabetics during the summer:
Stay hydrated: Dehydration can easily happen in the summer if you are not having enough water. It affects blood sugar levels, so it is important to drink plenty of water before, during, and after exercise. Avoid sugary drinks and opt for water or other sugar-free options.
Choose the right time: Exercise during cooler parts of the day, such as early morning or late evening, to avoid the summer heat. If you prefer exercising outdoors, try to find shaded areas or exercise indoors in air-conditioned spaces.
Wear appropriate clothing: Wear lightweight, breathable clothing that helps to keep you cool. Also, do not forget to wear sunscreen and a hat to protect yourself from the sun’s harmful rays.
Monitor blood sugar levels: Check your blood sugar levels before and after exercise, especially if you’re trying a new activity or exercising for an extended period. This will help you understand how different types of exercise affect your blood sugar levels and allow you to adjust your routine accordingly.
Choose low-impact activities: There isn’t a single type of activity that’s best for diabetes. This can depend on many things, like what you enjoy, your body type, and how much time you have.
You can also do a mixture of different types of activity. This is because different types of activity have different benefits, and benefit different parts of your body. For example, swimming is good for your heart health because your heart has to work harder to pump blood for the body. When you have diabetes, keeping your heart healthy is quite important because you’re more at risk of complications such as heart disease.
Swimming, walking, cycling, and yoga are excellent low-impact exercises that are suitable for diabetics. These activities are easy on the joints and can help improve cardiovascular health and insulin sensitivity.
Be prepared: Always carry a source of fast-acting carbohydrates, such as glucose tablets or juice, in case your blood sugar levels drop during exercise. It’s also a good idea to wear a medical ID bracelet or necklace that indicates you have diabetes in case of emergencies.
Gradually increase intensity: If you’re new to exercise or haven’t been active for a while, start slowly and gradually. You may begin by regular and keeping yourself active during the day. Gradually you can add more stuff and increase the intensity and duration of your workouts. This will also help prevent injuries and allow your body to adjust to the increased activity levels.
Listen to your body: Pay attention to how your body feels during exercise. If you experience any symptoms of low blood sugar, such as dizziness, shakiness, or confusion, stop exercising and treat your low blood sugar immediately. If you have problems with your feet like damaged nerves (neuropathy) or foot ulcers, you should avoid certain types of weight-bearing activities like jogging. You may also do chair-based exercises, like raising your legs one after the other or lifting light weights while sitting. Do not push yourself beyond limits as it can be dangerous for you.
Keep active on the move: Even if you are not a regular exercise type person, you can still do something about it. Parking your car a little farther and walking briskly towards it, taking the stairs instead of the elevator. Getting groceries from the market instead of ordering online, and cleaning your house or room, all can be useful. If you are an office goer, you may go for a walk after lunch. Try to stretch after every meeting and go around on the floor whenever you get time. Leading a sedentary life is not good for diabetics.
Take the help of technology: Smartwatches, apps, and trackers are extremely useful in tracking your physical activity. Set a target of daily steps and try to achieve your target. Smartwatches even prevent you from moving regularly.
Join a group or community: Having a community always keeps you motivated. You may start walking, swimming, or any other suitable activity with a group of friends. Online communities are also great as people keep posting their achievements, which helps in motivating others.
Consult your healthcare provider: Before starting any new exercise program, especially if you have diabetes or other health conditions, it’s important to consult with your healthcare provider. They can provide you with personalized recommendations based on your individual health status and help you create a safe and effective exercise plan.
In addition to exercise, focus on nutrient-rich, low-sugar foods to reduce the risk of blood sugar spikes. Consistency is the key, so aim for regular exercise sessions throughout the week to get maximum benefits for diabetes management.
By following these summer exercise strategies, you can stay active and manage your diabetes effectively while enjoying the warm weather.