While there are many types of diabetes exercise programs recommended for diabetic patients, the following type of exercises are the most effective in lowering your blood sugar level and strengthening your body. While there are some mild risks involved with some of the diabetes exercise programs, the benefits of regular exercise far outweigh the risks.
1. Aerobic exercises: Usually you should aim for a total of half-an hour of aerobic exercises per day, 5 days a week. Aerobic exercises will help you breathe deeply and also help your heart work harder than before. Some examples of aerobic exercises are dancing classes, tennis, badminton, swimming, etc.
2. Strength training exercises: As the name suggest, these exercises are helpful in strengthening your body and muscles. Strength training exercises are done by lifting heavy weights in a gym, or lifting lightweight commodities at home, etc. You should do strength training exercises several times per week.
3. Flexibility exercises: Flexibility exercises help make your joints flexible. Keeping your joints flexible will help you against the harmful effects of bone injuries. Usually it is done by stretching your body for about five to ten minutes per day. In general, flexibility exercises are done to warm up the body for the more intensive aerobic exercises.
Apart from performing exercises and workouts, you should also keep your body active throughout the day. For example, when going to your favorite marketplace, walk instead of using your car. When approaching your office, take the stairs instead of the elevator. You can also do some household work in home or garden. The aim is to keep your body active throughout the day so that your muscles remain sensitive to insulin.
There are however, some rules that you must follow before and after exercises in order to keep your body from becoming dehydrated. You should always keep water, fruit juice etc., close to yourself because you will need them during and after exercises. In fact you should drink plenty of water and fluids before and after exercises. Also, if you see that after exercising for a long period, you feel weak, dehydrated, shaky hungry, or are sweating too much, you should immediately stop exercising and visit a doctor. Because chances are that you are suffering from low blood sugar problem. Consult your doctor on which type of diabetes exercise program is best suited for your body. It is also recommended that you keep a check on your blood sugar level before and after exercises. This will help you understand how much exercise is needed to lower your blood sugar level.
As a last tip, be sure to warm yourself up before starting the exercise and cooling down after you complete your workouts. This is necessary in order to keep your body from getting dehydrated.
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