How To Exercise Safely If You Have Diabetes
If you have diabetes, regular exercise can play a major part in lowering your glucose level and help you achieve good health. Learn how to exercise safely with VideoJug, but always check with your physician before you start an exercise plan.
Step 1: Injection Don'ts
Do not inject insulin into the primary muscle group that will be used during your exercise because it will be used to quickly. That means, if you plan to do sit-ups – don't inject insulin into your abdomen. If you plan to work out your arms – don't inject insulin into your outer arms.
Step 2: Time It Right
Ideally, you should perform a similar exercise routine every day at the same time, keeping it within 1 hour of consuming a meal or snack.
Step 3: Test First
Always test your blood sugar 30 minutes before exercising. Postpone your workout until your blood sugar drops to a safe pre-exercise range between 100 to 250 milligrams per deciliter
Step 4: Feet Check
Many people with diabetes have mild to severe nerve damage. This can cause diminished feeling in the feet. So you need to regularly check your feet for wounds before and after working out. Then put on a pair of good quality exercise shoes.
Step 5: Carry A Snack
Keep rapid-acting carbohydrate like a chewy granola bar in case you develop hypoglycemia.
Step 6: Warm – Medium - Cool
Always start with a slow warm up then stretch for 5 to 10 minutes before you exercise. Do a medium amount of exercise for your health level. (caption) Then “cool down” by walking slowly again. If you feel shaky, nervous or confused, stop exercising and eat your snack to raise your blood sugar level.
Step 7: Test Later
Test your levels after every 30 minutes of exercise and then several times during the next few hours.
