13 Easy exercise tips for Diabetics.
Are you Diabetic? Want to take fewer Diabetic pills and less insulin? These 13 exercise tips will help you.
Combine diet and exercise.
Diet is only one side of the lifestyle coin. The other is, of course, exercise.
Exercise helps you to lower your blood sugar and to lose weight. The American Diabetes Association explains:
“When you are active, your cells become more sensitive to insulin so it can work more efficiently. Your cells also remove the main sugar found in the blood using a mechanism totally separate from insulin during exercise. So, exercising consistently can lower blood and improve your A1C. When you lower your A1C [A1C is a test that shows how much glucose sticks to your red blood cells] you may be able to take fewer Diabetes pills or less Insulin.”
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Exercise tips for Diabetics:
- Aim for 30 minutes of exercise each day.
- Move more! While exercising is great, moving more is even better. Take the stairs and leave the car at home whenever you can.
- Start small. Set easily achievable goals so you don’t get put off. Aim for 10 minutes of walking 3 times a week and build up from there.
- Use a pedometer. If you need a bit of motivation there’s nothing like counting the number of steps you take each day. Aim for 10 000 steps per day.
- Find an exercise buddy. One of the hardest things is staying motivated when you don’t feel like you’re making any progress. Find someone to workout with and egg each other on.
- Remind yourself. Put a note or on your fridge or put your exercise time in your diary. Don’t let yourself off the hook.
- Join a class. If you prefer more structured exercise with someone leading the session, sign up for a class.
- Keep a record. Write down your goals and make a note of whether you achieve them. Add in how you feel as you persevere and see how your stamina increases over time.
- Stay on track. Remember that you’re objective is long term health benefits so don’t stray from your goals if you’re not seeing instant results.
- Change one behaviour at a time. You can expect greater success if you attack one thing at a time. Don’t put too much pressure on yourself.
- Reward yourself. When you reach a goal allow yourself a treat – a long, uninterrupted bubble bath with a good book or a guilt-free hour watching your favourite TV show?
- Get a prescription! Ask an expert to establish your fitness levels and give you an exercise plan that covers the right level of intensity and duration.
- Test yourself. Both before and after your exercise, it’s important to check your sugar levels. Whether you are Type 1 or Type 2 Diabetic, make sure your blood sugar is less than 13.8 mmol/l before exercising.
Diabetes.co.uk. n.d. Diabetes Community, Support, Education, Recipes & Resources. [online] Available at: <http://www.diabetes.co.uk/> [Accessed 10 December 2020].
Diabetes.org. n.d. Home | ADA. [online] Available at: <http://www.diabetes.org/> [Accessed 10 December 2020].
Health.com. n.d. Health.Com: Fitness, Nutrition, Tools, News, Health Magazine. [online] Available at: <http://www.health.com/> [Accessed 10 December 2020].
Health Essentials from Cleveland Clinic. n.d. [online] Available at: <http://health.clevelandclinic.org/> [Accessed 10 December 2020].
We all have questions.
Below are some of the answers to the most common questions that you need to know.
Which is worse – Type 1 or Type 2 Diabetes?
“Worse” is a harsh comparison. The difference between these two types of Diabetes is that Type 1 requires insulin, and it never goes away. Type 2 requires consistent effort and can be managed over your lifetime.
What is the normal HbA1C level?
It is generally accepted that you should maintain HbA1C below 8%. The following guidelines are suggested by the South African Diabetes Association:
- 4 – 6% Non-Diabetic range.
- < 7% Well-controlled Diabetic 7% – 8% Acceptable Diabetic control > 8%
- Poor Diabetic control needs attention.
What is the main cause of Diabetes?
Diabetes (Type 1) is usually a predisposed or genetically inherited condition. Diabetes (Type 2) is caused by lifestyle choices. Gestational Diabetes occurs in pregnant mothers.
What are the first signs of Diabetes?
- Excessive thirst over a prolonged period.
- Increased frequency in the need to urinate.
- Significant weight loss or gain.
- You find yourself fatigued, tired, and irritable, on a regular basis.
- Open or ruptured wounds take a long time to heal.
- Blurred vision.
- Tingling sensations in your hands and feet.
Can you get life insurance if you have Diabetes?
Yes. AllLife can help you get up to R10million life insurance, when you are a Type 1 or Type 2 Diabetic.
Can I test myself for Diabetes?
Although you can easily test your own blood glucose levels at any time, only your doctor, nurse, or clinic team can confirm your diagnosis as Diabetic. A series of specific tests are required for diagnosis.
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The holistic approach to managing Diabetes
Everyone is different. This means that every person who is diagnosed with Diabetes will approach it differently, too.
Types of Diabetes
Knowing which Diabetes type you have is important for managing it effectively.