Exercise for diabetes

diabetes exercise plan

Strength Training Once you have been able to include aerobic activity into your days, then you can start to add in some resistance training.

Stay hydrated. Weight Training iStock.

exercise for diabetes type 1

And it can help you feel great, too. The American Diabetes Association ADA recommends the following physical activity for adults with type 2 diabetes for blood sugar benefits and overall health: At least two and a half hours of moderate to vigorous intensity physical activity per week i.

Remember that walking your dog is a form of exercise. The American Diabetes Association ADA recommends people not go more than two consecutive days without an aerobic exercise session.

Diabetic exercise videos

Very often diabetes reduces blood flow to the small blood vessels of your extremities and you can lose sensation in your feet as a result. Plan for resistance exercise or weight training at least twice a week as part of your diabetic management plan — three is ideal, but always schedule a rest day between weight workouts other exercise is fine on those days. People with diabetes must avoid foot injuries , even minor cuts or blisters, because they can be slow to heal and are prone to infection. Weight training is one of the most used strength building techniques, although you can also use your own body weight to build up strength—think of pull-ups and planks. And it can help you feel great, too. Making Exercise a Routine iStock. See your doctor for medical clearance before starting resistance or strength training. If you have diabetes, generally it is best to exercise one to three hours after eating, when your blood sugar level is likely to be higher. This means that your cells are better able to use available insulin to absorb sugar from the bloodstream to be used as energy for your body. It will help you lose weight if you need to do that , and it will make your body more efficient at using its insulin and glucose. Exercise can help regulate blood sugar and increase the body's sensitivity to insulin. But don't stop there—try to keep adding a few minutes over time to reach 60, even 90 minutes, a day to keep building your duration and fitness.

Exercise lowers blood sugar in two ways: First, exercise increases insulin sensitivity.

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6 Great Exercises for People With Diabetes