If you have type 2 diabetes, you may already know the benefits of exercise. Regular exercise helps maintain a healthy weight, regulates blood sugar levels, and helps reduce the risk of diabetes-related complications.
There are even greater incentives. According to the British Medical Guidelines. Physical exercise can reduce your chance of developing type 2 diabetes by as much as 40%.
In our recent survey of 281 healthcare professionals, doctors strongly recommended many different physical activities. In the first place are bicycles (recommend by 71% of doctors), badminton (67%), and gymnastics/dance/Zumba (64%).
These are fun cardio exercises that may increase your heart rate. The least recommended sports are skiing/snowboarding (40%), skating/skating (38%), and rugby (37%). Perhaps because older people with type 2 diabetes are particularly at risk of falls.
Get individualize advice
British diabetes clinical consultant Kathryn Kirchner explained that patients with type 2. Diabetes should encourage to engage in any sport or activity they like within a safe range for them.
“For some complications of diabetes or other diseases, certain activities or sports may need to be avoided. “Getting personalized exercise advice from a physical therapist can be helpful. Especially if you are injure, or your physical condition makes exercise difficult.
If you plan to exercise vigorously, it is essential to consider how this will affect your Blood sugar level. The British Diabetes Association warns that if your blood sugar level before exercise is less than seven mmol/L. You may need some extra carbohydrates to avoid hypoglycemia (an episode of hypoglycemia).
Conversely, if your blood sugar level is higher than 13 mmol/L, you may need to increase your insulin dose. This only applies if you receive insulin or pills that can cause hypoglycemia, such as sulfonylureas or glinides. “Exercise affects blood sugar levels during and after exercise,” Kathryn Kirchner said.
If you are taking medications that may cause hypoglycemia. It is best to monitor your blood glucose levels before, during, and after exercise and treat hypoglycemia during exercise. People should consult their diabetes team about safe blood glucose levels for exercise and How to manage it”.
Give yourself time to adapt
Although many people with type 2 diabetes are overweight, this does not necessarily become an obstacle to keeping in shape. First, talk to your GP to assess your overall health and make an exercise plan that suits you.
For most adults, a good goal is 150 minutes of moderate activity per week, plus two muscle strengthening exercises; however, this should be done at your level. If you haven’t exercised for a while. It’s important to gradually return to the new plan to give your body time to adjust.
It is important to know if there are any complications of diabetes, such as retinopathy or cardiovascular disease. The other medical conditions that may affect the safety of sports” said Kathryn Kirchner. We recommend talking to your medical team before starting any new activities. “
How cycling can help
The main activity in our survey is cycling, which is ideal for many people with diabetes. It can be easily integrated into their daily lives. A study showed that compared with walking. People with type 2 diabetes might prefer cycling rather than exercise because it is associated with lower foot pressure.
Rob Mace, Development Director of British Cycling, said. Biking is a great activity to get people active and improve physical and mental health. People with previous health conditions such as diabetes can get a lot of support to stay active. They should consult their healthcare professionals for advice on how to maintain or improve their ongoing care through activities.
For a reasonable period (more than 30 minutes) and taking medications that may cause hypoglycemia. You need to monitor your blood sugar levels regularly and consume small amounts of sugar frequently. It would be best if you also were vigilant for a few hours after traveling.
However, if you take proper precautions, cycling can be a great way to improve overall health. There is even a professional cycling team, Team Novo Nordisk, all of whom suffer from diabetes.
Start with your abilities and gradually explore what you can do. You can get support through some clubs or programs of the British Cycling Team. Where you can discuss your needs with well-trained staff and volunteers and participate in Activities of sufficient intensity and duration.