Exercise is important for everyone, but regular exercise is especially important for people with Type II diabetes. With regular exercise, diabetics may be able to control nerve pain and/or peripheral neuropathy, nerve damage that mainly affects the legs and feet. Regular exercise can also help a diabetic maintain a healthy weight and regulate their blood sugar.
But, some diabetics avoid exercise because they are already overweight or suffering from some physical ailment. They may even avoid getting started on an exercise regiment because they cannot exercise for very long.
Just remember – any movement is good movement. While the American Diabetes Association recommends 30 minutes a day for five days a week, you should start slowly, especially if you have not been used to exercise. Exercising too vigorously when you aren’t used to it can tear muscles and then you really won’t feel like working out. And it has been my experience that the older I get, the longer it takes to heal from injuries like that. So, start slowly, but surely, and then add minutes to your workout as you progress. It will help to jot down how much you exercise each day in a notebook. Tracking your progress can help you keep motivated!
Low impact exercises are a great alternative for those who feel they cannot do more strenuous workouts. Water aerobics put less pressure on your lower extremities than regular aerobics and still provide a great workout. If you don’t like water, consider tai chi or yoga as a low impact exercise. Not only will you burn calories, you may find yourself becoming more flexible and it can help with your balance and relaxation.
When you start your exercise regiment, make sure you are wearing the proper footwear. Taking care of your feet is very important for diabetics. Make sure the shoes are comfortable, but also support your feet to avoid injury. And give your feet room – blisters are not fun.
After exercising, remember to treat yourself to a carb snack such as a handful of raisins to prevent your blood sugar from dropping too low. If it has been longer than an hour since you have eaten, you may want to eat the small snack before you start exercising.
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