How To Control Diabetes By Exercise – Diabetes and exercise is a topic unto itself, and sometimes managing diabetes in relation to exercise and sports becomes more difficult than the exercise itself.
On the other hand, it’s hard because your body feels completely different depending on the time of day and how you feel. And on the other hand, it’s difficult because your blood sugar behavior varies depending on the type of exercise or sport you play. But exercise is so good for you that it’s worth the effort. It’s a great tool in your diabetes toolkit.
In anaerobic sports (e.g. weightlifting, climbing, basketball, tennis, tennis (e.g. mostly stop-and-go sports)), blood sugar will remain stable or even increase, then drop when you return. . Anaerobic exercise is usually short, intense bursts of physical activity where the demand for oxygen is greater than the supply of oxygen. Cells cannot go through their normal way of getting energy to do any work (lifting weights, sprinting, etc.). In such situations, adrenaline rushes in to help, causing muscle sugar to release its burden. You can guess what happens next – blood sugar rises rapidly. This is especially true in competitive situations. Some athletes with diabetes use a small amount of insulin quickly to stay on track.
In aerobic exercise (eg, jumping, walking, swimming, cycling), blood sugar often drops, both during and long after. You can usually do aerobic exercise for longer periods of time (10 minutes or more). They are mostly rhythmic and repetitive and will increase your heart rate and breathing. This is where your body burns oxygen as well as stores of sugar or fat to provide the energy you need.
For exercise beginners and those who have recovered, low intensity is ideal, as your body will use fat as its main source of energy and burn glucose more slowly. This allows you to live longer and also reduces risk. With intensity and duration, more sugar is used, and the risk of low blood sugar increases.
The more often you exercise, the better your muscles will use energy and the better they will use fat for energy. Also, the glycogen storage in your muscles (200-300g) gets bigger the more you use it. So, you can expect that at the beginning of a new activity you have to be strict in your planning and take more precautions than your body is used to.
After your workout, when you come back and make a face of doing something good for yourself, the work for your body is just beginning. Especially after a workout, your sugar stores will be empty and hungry to gobble up the sugar floating around in your bloodstream for the next 7-11 hours. You may feel like your insulin is overloaded and you need to keep it low.
For extreme events, such as a marathon or weekend sporting event, it may take a few days for everything to return to normal. This is part of an insulin-independent transporter that helps bring sugar into cells to store sugar in the muscles and liver. Did you catch that? This special conveyor also works without insulin! That’s part of what makes exercise so cool!
“I’m too old.” “I’m too heavy.” “It’s just not worth the effort.” Have you ever used these excuses not to exercise? You are not alone. But the benefits of being active include more energy, lower blood sugar, weight loss and more – so it’s time to stop talking yourself out of it and get moving!
Remember, being active is something anyone can do. One step at a time is all it takes.
If you are new to exercise or have additional health concerns, consult your doctor before starting.
You need to know your number before you start practicing. Blood sugar levels can fluctuate, so make sure you follow your doctor’s recommendations about what exercise plan is best for you and what your blood sugar levels should be. Generally, if your glucose level is between 100 mg/dl and 250 mg/dl (5.5 mmol/L and 13.9 mmol/L), you are in a good working blood sugar level, so consider going first and move on. But, if it’s below 100 (5.5), you should eat a snack, such as granola or a cup of yogurt, so that your blood sugar reaches the required level before you start exercising.
This will allow you to have fun without worrying about the effect it has on your blood sugar.
Conversely, if it is greater than 250 (13.9), you should test for ketones first. There are several ways to do this, but in this case, urine testing using ketone strips that you can buy at the pharmacy is the cheapest and easiest.
If you find that ketones are present in your urine, you should contact your doctor for advice before engaging in other activities such as exercise.
Previously, recommendations for maintaining a figure during exercise did not differ between different types of activity.
However, recent research has shown that many types of activity can affect your blood sugar.
These are general guidelines – there are many variables, including the order in which you move from one type of exercise to the next, how fit you are, your starting glucose level, the time and intensity of exercise, and more. The answer? Monitor your blood sugar levels carefully before, during and after exercise.
By tracking your numbers, snacks, insulin, and your body’s response to activity, you’ll learn how different types of exercise affect you. That way you can adjust as needed.
If your blood sugar is stable and within limits, and you plan to work for two hours or less, you should not test your blood sugar while working. Just remember, because exercise causes rapid changes in blood sugar, you need to check your blood sugar every hour after two hours of exercise.
If you happen to have low blood sugar (below 70 (3.9)) during surgery, treat it according to the 15-15 rule.
Basically, what you want to do is eat 15 grams of carbs, wait 15 minutes, and then check your blood sugar again. If your blood sugar does not return to 100 (5.5) or more, take another 15 grams and repeat. Some things that have about 15 grams of carbohydrates are
If you’re doing extra training like running a 5k, be sure to take some glucose tablets when your blood sugar drops. It’s also a smart idea to wear a medical alert if you’re running so the staff knows how to help you if something goes wrong.
It’s important to remember that although this is more common in people using insulin, you may have a low risk for 24 hours after exercise.
If you work in the afternoon, this can be a low night. If your blood sugar rises after exercise, insulin therapy may be necessary, but be careful not to overdo it.
Research also suggests eating a meal or snack before bed that is lower on the glycemic index, meaning it includes protein, fat or fiber to slow the absorption of carbohydrates into the bloodstream. New, it can reduce the risk of a bad night.
Whether you exercise at the gym or at home, you can support exercise in diabetes management. Check out the exercise routines below, and be sure to discuss any changes with your health care team before you start.
I really love defense education! I love how it makes me feel energized and how it helps control my blood sugar.
Resistance training simply means putting your muscles to work, building strength using your own body weight, resistance bands or weights. The beauty of all these options is that resistance training doesn’t have to take place in a gym and you don’t need a lot of expensive equipment.
I find it very empowering because I like to see that I’m physically stronger week by week, and it’s very satisfying to be able to do one more squat than I did last week or so. I lift a heavier barbell. Success is always encouraging!
If you need more convincing that resistance training is good, it can improve your metabolism, burn fat and glucose, and improve insulin (how well your body uses insulin) whether you inject insulin or make your own.
If you are used to walking or other aerobic exercise (activity that increases your heart rate), you may be used to lowering your blood sugar. Resistance training is a little different and you may notice that your blood sugar stays the same or even increases for a while. Well, what gives?!!
When you do resistance training, you put your muscles under tension for a short period of time before resting and repeating (for example, doing 10
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