To control blood sugar levels in the body, diabetics should pay attention to food intake. But this alone is not enough. Must be coupled with exercise to help control blood sugar in the body.
Why? Because exercise can lower blood sugar levels and reduce the need for insulin, the hormone that converts glucose from food into energy. Exercise is also good for maintaining a balanced body weight and reducing the risk of heart disease and stroke.
Exercises such as yoga and taichi, are very good for diabetics. This type of exercise emphasizes muscle stretching combined with breath alignment so that blood circulation runs optimally. Alternatively, you can do diabetes exercises.
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Cycling is also good because it can strengthen the heart and improve lung function. When cycling, blood flow to the legs increases and burns calories to maintain the weight of diabetics. A stationary bike is the recommended type.
Diabetics also need to increase muscle mass to make it easier to control blood sugar. Weightlifting
including those recommended for increasing muscle mass.
Of all the types of exercise, the easiest to do is walking. This is a type of aerobic exercise that increases the heart rate so that blood flow becomes smoother. That is why walking is among the most recommended.
Walking can be done according to their physical abilities and health conditions. If possible, increase the intensity by taking a brisk walk or increasing elevation on an uphill road. Walking uphill for 3 km/hour can burn 240 calories an hour.
In the implementation of sports, there are several things that must be considered so that the exercise carried out brings optimal results. Do exercise 60-90 minutes after eating. In addition, consider other tips as follows:
1. Check blood sugar levels
Make sure you check your blood sugar levels before and after exercising. If it is below 100 mg/dL or above 250 mg/dL, stop exercising immediately because it can harm the body.
For people with type 1 diabetes, exercising when blood sugar is more than 250 mg/dl can cause ketoacidosis, an acute complication that occurs due to very high blood sugar levels.
2. If blood sugar is not stable during exercise
If your blood sugar is still low when you want to exercise, you can try to balance it by eating 15 grams of carbohydrate foods or a piece of white bread. You can also eat sweet fruits such as apples.
Conversely, if blood sugar levels are too high, you can eat protein-rich foods at least an hour before exercising. Avoid consumption of fatty foods because it will inhibit the absorption of sugar by the body.
3. Monitor blood sugar
During exercise, make sure to keep monitoring blood sugar levels to avoid decreasing or increasing blood sugar levels or increasing drastically.
4. Don’t forget to drink white water
Diabetics need more fluids to avoid dehydration and to prevent the kidneys from working too hard. Consummsi water can be gradual. Starting with drinking 500 ml before exercising, then you can drink a third of a glass of water every 15 minutes during exercise.
5. Prepare snacks
This snack will be useful for raising blood sugar levels if you experience a drop in blood sugar during exercise. Choose snacks with a low glycemic index so as not to raise blood sugar levels drastically.
6. Prepare personal needs
Be sure to bring any medication needs you have with you when you exercise. We never know when we will need it.
7. Don’t push yourself
There are times when we are preoccupied with exercising until we continue to increase the intensity, but the condition of the body does not support it. So always listen to what your body says, not what your ego says.
8. Tell the instructor or partner
The instructor must know if you are diabetic so he can determine the right portion of the exercise. It’s a good idea to exercise with colleagues, to help in case of an emergency while exercising.
9. Make a plan
Be sure to plan your workout time, whether it’s the length of your workout, the type of exercise you’re doing, or the rest sessions you’ll have for each workout. You can ask for help from health workers or sports instructors to arrange it
10. Intensity and frequency
The recommended length of exercise is 10-15 minutes to warm up, followed by core exercises for 30-40 minutes and closed with a cool down for about 5-10 minutes. The frequency of exercise should be five times a week. It could also be three times a week, but the length of the exercise should be extended by another 5 to 10 minutes.
Always pay attention to the intensity of the exercise, which can be seen from the pulse. Maximum pulse rate is 220 minus age in the last year multiplied by 80 percent. If the result is more than 80 percent, it can be harmful to health. If it is less than 60 percent, this means that the exercise that is done does not bring maximum results.
To support exercise activities, make sure to eat six small meals throughout the day that contain carbohydrates, protein, and good fats. This helps keep blood sugar levels stable during exercise. It could also be by running a balanced diet for diabetics to have enough energy to support exercise activities.
If you are still in doubt, don’t hesitate to consult the health care professional who treats you. Especially if you are a type 1 diabetic who needs to take the right dose of insulin before exercising. Ask your health care provider what the right treatment is so that you can continue to exercise comfortably.
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#Mellitus diabetes
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