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Weight
loss tips for Diabetic patients
Diabetes is a serious lifestyle disorder and India is largely
regarded as the world's diabetes capital. With a condition like this, weight
gain and obesity are common issues. People with type 2 diabetes suffer from
insulin resistance and managing weight becomes even harder. However, reversing
this change can be the key to getting in shape as well as lessening your risk
of diabetes.
Staying
in shape can help keep diabetes in check
While dietary control is often talked about for diabetic patients,
exercising well is just as important. A regular workout can help lose weight,
manage your blood sugar levels in a better fashion and use insulin effectively.
It can also reduce stress and fend off chances of catching other illnesses,
which can become common when you have unmanaged diabetes. Even a 5-10% drop in
your weight can show drastic improvements in your blood sugar readings, apart
from gaining stamina, endurance, flexibility and feeling good.
Science has also proved that following an effective workout
routine can supremely benefit diabetic patients and manage the condition in a
far better way. Here are some tips which can help you get going.
Time
your workout regime well
For those who battle diabetes, keeping glucose levels under
control is no less than a struggle. Some are also advised to take short or
long-acting medication to guard off hypoglycemia. Timing your workout during
the day can help ward off some of the dangers and prevent blood sugar levels
from flaring up during exercise.
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A study has also shown that exercising any time of the day, after
having your meals could be better for diabetic patients than doing it empty
stomach, which could prove to be detrimental in blood glucose management. Talk
to your healthcare provider before starting a new regime. Do not work out after
long hours of fasting and eat timely meals.
Take
care of your pre and post-workout meals
Just as the time of your workout, pre and post-workout snacks (or
drinks) are equally important for diabetic patients. One should know that
different exercise styles can impact your blood glucose readings in a different
way. Some can be more strenuous than others. Hence, smart snacking done before
or after the workout can avoid mishaps. A perfect pre-workout snack for a diabetic
patient would be something that releases energy slowly (slow carbs) and helps
build endurance and stamina (a side of protein). Some nuts and seeds can also
be taken post-workout, which will help keep vitals in check. Always keep a
snack with you when you go workout. Checking up readings post exercise is also
recommended as a good measure.
Deciding
the best workout plan
The next step to designing an effective workout regime is to
decide what workout works the best for you. Diabetic patients should concentrate
on doing moderate to intense workouts. In the start, you can also start by
going for brisk walks or jogs. Weight training, yoga, low-impact exercises such
as swimming or even cycling make for good workout options to consider. Ensure
that you stay focussed, disciplined and keep a check on your heart rate.
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How
long should you exercise for?
As per the most recent physical health guidelines, people
suffering from diabetes should aim to get anywhere between 150-300 minutes of
moderate-intensity exercise every week. Depending on your routine and
preferences, divide the timings accordingly. Sometimes, even spending as little
as 10 minutes of high-pace or intense exercise a day can show extensive results
as a 45-minute workout. Go slow and gradually, you will be able to make a
difference in yourself.
Be
aware of symptoms emerging from discomfort
Exercise is a strenuous activity and if you haven't worked up a
sweat in a while, it can take time to get adjusted to. For diabetic patients,
any symptoms of discomfort or worry should be taken care of quickly. Although
blood sugar levels rarely go bad during exercising, here are some signs you
should watch for:
-Confusion
-Anxiety
-Sweating more than usual
-Fatigue, tiredness or dizziness
-Rapidly rising heartbeat
-Headache
-Extreme hunger.
It's also recommended to keep some essentials in your gym bag if
you can. Medications and blood sugar monitors should be within reach.
Foot
hygiene should be taken care of at all costs
Minor cuts and bleeds can prove to be costly and impact blood flow
as well. Leg and foot pain can also be a complication some diabetic patients
face due to the rise in blood sugar levels. Make sure to wear footwear which is
comfortable and gives ample of legroom and doesn't compress your foot.
If you are prone to suffering from leg pain, swelling or cramps,
choose your activity wisely. A personal trainer can guide you well and tailor a
regime which suits your needs.
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