Guide for women suffering with Diabetes. The beneficial role of exercise on Diabetes is widely recognized, being considered together with medication and diet, part of the treatment. Among other advantages, performing physical exercise will provide you with the following benefits:
– It lowers the blood sugar level during and after exercise.
– Helps the body use insulin better. Reduce the medication to take.
– Reduces blood pressure.
– Helps the heart and circulation improve.
– Allows you to reduce weight along with the diet.
– Reduces cholesterol and other fat levels.
– Improves constipation.
– Strengthens bones, muscles and tendons.
– It makes us feel better, relieves stress and tension.
Physical exercise is recommended for all people, regardless of your age. It is about continuously practicing some activity that involves an effort appropriate to your physical condition, without trying to overexert yourself.
Sometimes leaving the car to go to work and walking, or exercising at home when it is not possible to do them outside, can be enough if there are time or movement limitations.
Types of exercise in the treatment of diabetes
In general, those exercises of moderate intensity, aerobic (walking, cycling, skiing, tennis, soccer, and others in a team) and carried out continuously, are preferable to those violent, resistance exercises, practiced intermittently or that entail some kind of risk (diving, boxing, bodybuilding, weightlifting…).
DEGREE OF INTENSITY ACCORDING TO THE TYPE OF EXERCISE
LOW
Walking
Jogging
Bicycle
MODERATE
Tennis
Swimming
Running
Golf
HIGH
Football
Hockey
Cycling
Squash
Preparation for the exercise
For most people, especially the elderly and those not used to physical exercise, a regular program of walking (1-2 hours a day), bowling, petanque, gymnastics, swimming… (1 hour, 3 days a week).
It is important to ensure that physical activity is continuous and is performed every day. It is better to walk 10 minutes every day than an hour a week.
Exercise should be avoided in extreme hot or cold conditions, and during periods of metabolic imbalance. 30 minutes minimum per session, 3 or more times per week, with moderate intensity (walk without being able to sing).
Calculate the intensity of the exercise you are doing, and adjust it to your situation.
Maximum intensity of physical exercises
The formula for controlling effort is very simple:
Maximum heart rate = 220 – age
Start small. At first a 5 to 10 minute activity will help. As your condition or fitness improves, you can increase your activity.
If you inject insulin, you should do so at sites away from the muscles most involved in the activity.
Take a blood glucose and urine acetone test before and after exercise, especially when you are not used to physical exercise and start doing it.
Exercise 1 hour after a meal, avoiding the hours that coincide with the highest concentration of insulin in the blood.
Maintain good hygiene after exercise. Wear suitable, loose clothing made of natural fabrics.
The footwear must be adjusted, without compressing the foot and not causing chafing, it must also allow perspiration.
It is recommended before starting an exercise session to warm up for 10-15 minutes, and finish with flexibility and relaxation exercises for 10 minutes.
Always do your exercise in the company of another person (family member, friend, etc.) or play team sports.
Never forget to carry an object (bracelet, etc.) that identifies you as a diabetic.
Do not forget to always carry sugar with you (sugar cubes or candies).
Always respect the time and number of meals.
Drink plenty of fluids.
Do not exercise if it is very hot or cold.
