People with diabetes can face problems while exercising as their bodies will be deprived of glucose energy. Rigorous exercises like sprinting and jumping release glucose from muscles and the liver. People who indulge in exercise can reduce the blood sugar levels effectively. However, exercises that raise your blood sugar levels can prevent your muscles from using insulin. That is why it is important to discuss exercises with your doctor in order to keep your blood sugar levels in control. Here are some expert tips on exercising when you have type-2 diabetes.
Make a list of fun activities
When you cannot go to a gym to exercise, you have the freedom to pick your own healthy activities. Whether you want to learn yoga or just go walking in a nearby garden, you can enjoy doing things that are not as rigorous as a gym but also keeps your heart rate high. You can also learn adventure sports as long as your body permits it apart from diabetes.
Check your blood sugar
You need to keep checking your blood sugar levels during your workout schedule. It will help you keep track of the time when you need a snack. Talk with your doctor to know when you can check your blood sugar levels. After the workout, if you feel the blood sugar level is too low, you can adjust your sugar intake accordingly.
Add more carbs
Add more carbs to your diet when you are exercising. Carbs take longer to break down while they also provide the necessary sugar you need for the workouts. When your exercises lower your blood sugar levels, a quick snack of bread, fruits, oats, energy bars can help you out.
Ease into your routine
Learn to adapt to an exercise routine slowly instead of trying out everything on the first day. If you are not active now, you can start with ten minutes in the beginning and slowly increase your time to exercise. Do not exercise when you feel shaky, weak, anxious, or over sweaty. If your heart is beating too fast, it is also time to take a rest.
Strength training twice a week
Strength training is helpful in increasing your blood sugar levels. When you lift weights or work with resistance bands, you can do pushups and lunges and squats that will lift your own body weight. Strength training is used for the whole body. Set up your schedule to focus on each muscle group on different days. It is a good idea to work with certified fitness trainers so they can provide you with quality instructions on keeping yourself fit.
Never forget to train yourself and try to make fitness a habit. Start eating healthy and take your medicines on time to prevent low sugar levels during the workouts. Take rest whenever needed, and do not push your body for longer workouts.