What does a safe workout for people with diabetes entail?
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Stacy Wiegman answered:Talk to your doctor or diabetes educator before starting a workout. Here are some guidelines to help keep your workout safe:
- Check your blood sugar before exercising, 45 minutes later if you’re still active, after exercising and again later to prevent hypoglycemia (low blood sugar). Exercise can lower blood sugar for up to 12 hours.
- Wear a bracelet or other jewelry to identify you as a person with diabetes and carry emergency phone numbers.
- Bring a fast-acting carbohydrate such as hard candies or whatever your doctor recommends in case your blood sugar drops.
- Drink plenty of water.
- Time your meals or a snack before exercise to ensure blood sugar levels don’t fall too low.
- Check your feet for sores and blisters before and after exercise.
- Exercise at the same time each day if you take insulin.
- Avoid high-impact exercises or weight lifting if you have eye complications due to diabetes.
- Avoid running or other weight-bearing exercises if you have peripheral nerve damage.
- Stop exercising if you have chest pain or shortness of breath or feel faint, and get medical help.
Talk to your doctor or diabetes educator before starting a workout. Here are some guidelines to help keep your workout safe: Check your blood sugar before exercising, 45 minutes later if you’re still active, after exercising and again... More -
American Diabetes Association answered:Warm Up
Warming up before you stretch reduces your risk for pulled muscles and other injuries.
Warm Up
- Always warm up for 5–10 minutes before any physical activity.
- Move slowly at first, using low-intensity easy movements to warm up your muscles.
- Gently stretch for 5–10 minutes, without any bouncing. For example, if you plan to walk for exercise, walk at an easy or comfortable pace for 5–10 minutes, then stop and stretch. Resume walking, and gradually increase the pace. Or if you plan on running, you could start out by walking and then stretching. Then try a brisk walk or any easy jog to take you into the aerobic phase.
Aerobic Phase
During the aerobic phase, you rev up, keep your body moving, and get your heart pumping. Your muscles will require more oxygen during this phase. Your heart beats faster and your lungs breathe deeper to deliver oxygen through your small blood vessels to muscles.
If you are starting a new exercise program, you may not be able to sustain aerobic activity for very long. That’s okay. Try 5–10 minutes at first, and gradually increase the aerobic phase. An easy workout is better than none at all. Sometimes once you get going, you will feel better and will go the whole way. Eventually, you will be able to go the full 20–30 minutes. Just listen to your body and slow down when you need to.
Pace Yourself
Remember to pace yourself. Listen to what your body is telling you. The key to a safe and effective workout is to find the pace that is right for you.
During aerobic exercise, you should be at your target heart rate. Your health care provider or exercise physiologist can advise you on the target zone that is safe for you. An exercise stress test can help determine your target heart rate.
A cool down allows your heart rate and breathing to slow gradually as your movement slows. No matter how tired you are, never stop exercising abruptly. This will help prevent soreness and muscle cramps.
Cool Down
- Keep your legs and arms moving at a relaxed pace.
- Walk around, step from side to side, walk in place, or try some easy kicks for 5–10 minutes.
- Avoid bending over so far that your head is below your heart.
- Afterward, stretch out your muscles again while they are warm. You should be able to stretch much more freely than in the warm up.
Warm Up Warming up before you stretch reduces your risk for pulled muscles and other injuries. Warm Up Always warm up for 5–10 minutes before any physical activity. Move slowly at first, using low-intensity easy movements to warm up... More
