Types of Exercise for People With Diabetes

Diabetes is manageable as long as the diabetic adheres to strict diets and routines. Exercise is a very important part of living with diabetes, as exercise fights of many of the effects of the disease such as weight gain, lethargy and fluctuating blood sugar levels. Diabetes does not have to mean the end of enjoyable living. Adjustments can be made.

Strength Training

• Strength training is an important part of any diabetic's fitness routine. Strength training is important in younger diabetics as it helps prepare the body for old age. Diabetics tend to have issues with strength as they get older and using strength training as an adaptive measure can greatly improve the a person's quality of life. Strength training also improves glucose tolerance, helps the diabetic lose weight and improves insulin sensitivity.

  To start a strength training routine do 10 to 15 repetitions with weights up to five times a week for the chest and legs. Spend 35 to 45 minutes doing five to seven resistance training exercises. Never work the same muscle groups two days in a row. It is a good idea to alternate between chest and arm exercises to legs and buttocks. The best weight for you is determined by your initial strength. Choose a weight that causes fatigue during the last two or three repetitions. After you have become accustomed to this, do three sets of 10 to 15 repetitions. You can find exercise routines in health magazines and books. Make sure to consult your doctor before starting any exercise program.

Aerobics

• Aerobics get your heart pumping at an aerobic heart rate level. This differs for each person and can be determined according to your age. You can track your heart rate using a heart rate monitor during exercise. Aerobics help the body process sugars in a more efficient manner and helps keep weight down. If you do not have diabetes but are at risk due to a hereditary condition, aerobics can greatly reduce your chances of succumbing to the disease. Make sure to keep a close eye on blood pressure and blood sugar levels as prolonged aerobics can cause hypoglycemia, a condition in which the body is lacking sugar. This can cause seizures and fatigue.

  If you are doing both weight training and aerobics exercise, make sure you do no more than five days of exercise per week. Days off from resistance training should be spent doing aerobics. Start with a routine such as jogging or walking on the treadmill. Do this for 30 to 45 minutes and add more time as you progress. You can also join an aerobics class at your local gym for extra support. Again, test your blood sugar during the exercise. If you feel fatigued, stop.

Warnings

• Always wear exercise shoes that cover and protect the feet. The feet are highly susceptible to injury in diabetes and must be taken care of.

  Drink lots of water and fluid before, during and after an exercise routine. Dehydration can affect blood sugar levels. If you take insulin, test your blood sugar before, during and after exercise.

  Glucose levels in the blood can increase or decrease during exercise, causing spikes in blood sugar. It is important for insulin users to eat a snack 15 to 30 minutes before exercise and 30 minutes after. Do not exercise if your blood sugar is greater than 250mg/dL (milligrams per deciliter). This means your insulin level is already lacking. Exercise may exacerbate this condition.

  If during exercise your blood sugar falls below 70mg/dL you may begin to feel tired or shaky. Stop exercising immediately and test your blood sugar level. Drink a fast-acting sugar substance such as a sports drink or juice mixed with water. Do not continue exercising if you believe your blood sugar is low, as anything under 20mg/dL may cause you to lose consciousness or have a seizure.