Regular practice of some kind of physical activity brings great benefits to the diabetic, because in this way it is possible to improve glycemic control and avoid the complications of diabetes. The greatest benefits of exercise for diabetes are:
- Decrease blood sugar rate;
- Improve the function of pancreatic cells;
- Decrease insulin resistance, making it easier on cells;
- Improve blood circulation and blood capillaries by reducing cold feet and hands and diabetic foot;
- Improve heart and respiratory function, muscle and strengthen bones;
- Helps to reduce and reduce the abdomen.
But to achieve all these benefits you need to practice exercises regularly, at least 3 times a week, for 30 to 45 minutes, for a lifetime. The benefits can be noticed from the first month of classes, however, to burn fat you must increase the intensity and frequency of the exercises, going to 5 days a week for 1 hour of intense training.
Check out: Best exercises to lose weight.
How to avoid hypoglycemia during exercise
To avoid hypoglycemia during exercise, you should take 1 cup of orange juice, half an hour before class, if the last meal has been for more than 2 hours.
The best time to train is in the morning, after breakfast, and never at night, to avoid hypoglycemia later in sleep. Training up to 2 hours after lunch or snack is also a possibility.
It is also important to drink water or isotonic drink during exercise because good hydration helps prevent rapid fluctuation of blood sugar.
If you experience dizziness, motion sickness or discomfort during exercise, you should stop, take a deep breath and drink 1 glass of juice or suck a bullet, for example.
Learn to Recognize and How to Fight Hypoglycemia
What indicated exercises for diabetes
The diabetic can practice any type of physical exercise, as long as he has a blood glucose below 250 and has no ocular involvement, such as diabetic retinopathy, or foot injuries. In these cases, it is not recommended to do exercises such as fights or jumps. If you have foot injuries you can do exercises such as cycling or water, such as swimming or water aerobics.
Other exercises that can be indicated, when you do not have complications are fast walking, jogging, bodybuilding, Pilates with ball, or ground apparatus, dance classes, or in group. But exercise alone is not recommended so you do not run the risk of having an episode of hypoglycemia and have no one around to help if necessary.
How to do the exercises
In diabetes, exercises should be performed moderately, from 3 to 5 days per week, lasting 30 to 45 minutes per class. The intensity of the training should be 60 to 70% of the maximum heart rate. If you want to lose weight you need to train at least 5 days a week at a high intensity to burn fat.
However, when it comes to light exercise, such as walking, for example, that does not induce muscle building, the benefit of sugar intake through muscle tissue is less effective, so it's good to also do bodybuilding classes for a better benefit.
When not to exercise
You should not exercise when your blood glucose is greater than 250 to 300, and after drinking alcohol, vomiting or an episode of diarrhea. You should also not train in the hottest times of the day and you should avoid extreme sports because they favor the rapid changes of blood sugar.
Here's how to measure blood glucose
