Your Diabetic Gateway is directly connected to the flow of energy in your body. This is because glucose is energy and the inability to produce insulin which is vital for the transmission of sugar to the blood cells, causes a stagnation of sugar in the blood leading to diabetes. In essence, the much-needed energy is not available to the cells. Properly oriented physical activity will help push the energy to the cells. Healthy fitness routine increases the sensitivity of the body to insulin, making it more responsive to the secreted insulin which in turn reduces the blood sugar level. Type II form of diabetes should be nipped in the bud before our body becomes completely incapable of producing insulin necessitating the need for external insulin injections.
Common Exercise Routine:
It is advisable to start on less strenuous exercises. It will take time for the body to get accustomed to the sudden change pattern. As time goes you need to gradually increase the level and difficulty of exercise. You can have the following 5 points as your starting 5 point agenda that kicks off your new fitness mantra.
1. Walk for at least 20 minutes: One of the most lethal aspect of diabetes is the way it catalyses diabetes. So any cardio vascular exercise will be helpful for diabetics. Walking makes you breathe heavily and you can feel the heart working harder. But remember that it must never lead to palpitation. If your stamina is very low for 20 minutes then shift your milestone to a lesser time duration and gradually increase it.
2. Aerobic exercises with less impact on legs: Diabetes leads to a nervous disorder called diabetic neuropathy which results in weakening of nerves. The most affected part of the body is feet. The worrying aspect of this is that the symptoms do not show up for diabetic neuropathy. So, if you feel any pain or pressure in the feet portion, then switch to swimming, bicycling and other similar aerobic exercises that do not exert pressure on legs.
3. Warm up before and after exercise: It may appear trivial. But, any sudden activity imposes immense pressure on the heart and you may not want to cause any adverse cardio effects. Gradual increase in physical activity not only revitalizes you, it paves way for a hale and healthy heart. Before starting your exercise, do some mild stretches for 5 minutes. This will prepare your body for the next bigger task. On the same lines, after you are done with the exercise routine, spend 5 to 10 minutes to do slight walks and low-intensity stretches. This will signal your body that you are slowing down and the exercise is on its last leg.
4. Emergency sugar supplement: Make sure you have enough chocolates with you always. This is not to tease your taste buds, but it is the immediate charger for your body. Sometimes, we get a little frenzied with physical exercises that we tend to go beyond the possible limit. This will drastically reduce the blood sugar levels and the effects are immediately felt in the form of giddiness and worse, fatigue. It is prudent to pop in a chocolate, immediately bring you back to normal state. Make sure you are not tempted to eat it for leisure.
5. Start the day with exercise: Being diabetic is very tricky on the body. Many times you may find yourself low on sugar levels due to heavy workouts or wrong workout at the wrong time. Owing to this unpredictability, it is best to start off your day with exercise because, after an optimum level of sleep, there cannot be much vagaries in the sugar levels and you do not have to worry about fluctuations. It sets a pattern for the body too such that the biological clock is tuned to a healthy lifestyle alleviating imbalances.
One of the factors that make diabetes a lifestyle disease is that, the response of the body to insulin is in a way determined by the lifestyle pattern. High on fats, low on exercise is the first gateway to diabetes. But, aside from this, another factor exists. This is the innate ability of the body to respond to insulin. Although, we have little control over the current response levels, it is possible to improve the response to insulin with physical activity. This will help in the long run in effective control of diabetes.