The Best Exercise Plan to Bring Down Your Blood Glucose Levels

By MaYa | Articles

Aug 30

Physical activity is an important treatment for diabetes. Also, it is important to always maintain a balanced glucose or insulin level with a healthy meal plan.

Staying healthy and active throughout your entire life is important for managing your diabetes. In addition, you can prevent long-term complications like kidney disease and nerve pain. Besides, there are many benefits that exercising can offer.

But, the most important benefit that it can offer for people with diabetes is to help them reduce the glucose in their blood, especially for people with type 2 diabetes.

Therefore, when you exercise your muscles you get the necessary amount of glucose that they need to distribute around the body. With proper exercise, your insulin becomes more effective and decreases the insulin resistance.

When it comes to long-term complications, people with type 2 diabetes may be able to reduce heart problems by exercising. In addition, they can keep their heart strong and healthy.

Moreover, exercise can help you avoid arteriosclerosis and maintain good cholesterol.

The Benefits of Exercising

  • Leaner, stronger muscles
  • Improved mood
  • Lower blood pressure
  • Stress management
  • Increased level of good cholesterol (HDL)
  • Better sleep
  • Better control of weight
  • More energy
  • Stronger bones

How to Get Started?

If you decide to start exercising more, then you must be prepared and determined to achieve your goal. Are you prepared? Excellent! This is the first step to a healthy life ready to fight against diabetes.

Besides, any exercise counts, it doesn’t matter whether you choose to cycle or walk every day.

If you try to be active in any way, you can improve your blood and manage your weight. However, before you take any drastic measures and plan anything, consult with your doctor first. Let a physiotherapist determine the ideal exercise plan suited for your body.

Make sure that you take your time. After all, small steps come first. Don’t try to be discouraged if losing weight takes longer than you believed it would. You can’t achieve your ideal goal in a day.

Moreover, pick an exercise that you can do. Don’t pick something that makes you uncomfortable. After you have determined what you like, make a plan.

Exercise Plan

This plan is important for you to follow. To find out what it is and how to prepare it, use these questions:

  • How often can you exercise?
  • How much effort will you put in the exercise?
  • How long will it last?
  • What type of exercise is ideal for your body?

After you have answered all these questions, you are ready to initiate your exercise plan.

How Often Can You Exercise

The key to achieving your goals is not giving up. Make sure you exercise regularly with no exceptions. Try to focus on exercising 150 minutes per week with every exercise lasting for about 10 minutes. If that is hard, try exercising slowly.

How Much Effort Will You Put in the Exercise

Start with some easy exercises to prepare your body for the intensive practice. Start slowly increasing the intensity of your exercises every week.

How Long Will It Last?

It may be hard at first, but you should start exercising 10 minutes per day.

Each week try adding 10 more minutes to your exercise for up to 30 minutes. Also, you can try practicing three times per day for 10 minutes to get the necessary 30 minutes of exercising.

What Type of Exercise Is Ideal for Your Body?

Try choosing an exercise that you find comfortable and preferable. If you are having a hard time choosing what type of exercise you like, here is a simple guide of the three main categories of exercises:

  • Strengthening exercises: make your muscles strong and hard by lifting weights
  • Aerobic exercises: swimming, ball games, walking, dancing, tennis, basketball, and jogging. They are good for endurance and cardiovascular exercises.
  • Flexibility exercises: stretching and loosening the muscles.

Moreover, you can choose another form of exercises that might not seem as such. For example, try to use the stairs more often rather than the escalator, walk more from the bus to your office and dance at a community center.

I Have Trouble Walking! What Should I do?

If you face this problem try cycling, lifting, upper body stretching or water aerobics.

One Month  Exercise Plan

Here is an example how you can plan your exercise for 1 month

Safety First!

Don’t forget to do the most important step before you exercise. Check your blood glucose level. If it is:

  • plus 22mmol/L (370mg/dl) don’t exercise and drink a lot of water.
  • under 6mmol/L (100mg/dl) try to eat a few low-fat snacks before you exercise
  • If you are more than 40 years old with heart disease, make sure you consult with your doctor if you want to start exercising.
  • If your feet feel numb, you have bleeding in the eye or can’t see, consult with your doctor first.
  • Plus, if you take insulin, take more to prevent low blood glucose level and consult with your doctor as well. You will need the advice if you want to continue with your exercise plan.
  • If you exercise before you eat, consume a small snack before you start with your physical activity.

Avoid Boredom

The more you stick to one routine the more boring it gets.

That is why after a while people lose interest in coming to the gym and working out. That is why you need to pick a different exercise every time. If you are bored of the treadmill, try switching to different machines.

However, nothing is interesting without a friend. If you feel lonely, try inviting a friend to join you and motivate you as you try your best to lose some weight.

Moreover, if you like being outdoors, take a hike, swim or walk around. Try not to be a couch potato and watch TV every day. This way you can make your exercises seem more interesting and meaningful.

Or for example, one day you are just not in the mood to go to the gym, you can try to stretch at home. This is a great way for the body to be active and exercise a little.

Conclusion

Maybe now you will be inspired to exercise a little. This way you can improve your health and lose some weight. But, it doesn’t mean that it should be boring and time-consuming. You can always find a way to make exercising fun and beneficial for you.

All you have to do is create a proper exercise plan with the help of your doctor. Watch this video to see how you can exercise at home.

Source: HealthHub | Endocrineweb | WebMD | Diabetes Australia