- 1 Why exercise is important
- 2 Health Benefits You’ll Get
- 3 Types of exercises
- 4 Safety first – Diabetes Care Tips During the Coronavirus Pandemic
Governments in many countries have limited their people’s movement in response to the COVID-19 pandemic, confining them to homes. To combat the coronavirus, everybody must be conscious, and if you have diabetes, you’ll have to be much more careful. Your chance of contracting the virus is no higher than that of anyone else. But if you contract the virus, you may have worse complications, especially if your sugar levels are not well regulated.
Why exercise is important
The effects of exercise can not be underestimated for people with diabetes — or nearly every other illness. Exercise helps regulate weight, reduce blood pressure, lower unhealthy LDL cholesterol and triglycerides, raise good cholesterol HDL, strengthen muscles and bones, decrease anxiety, and boost overall well-being.
Additional advantages for people with diabetes: exercise reduces blood glucose levels and increases the body’s insulin sensitivity with reducing insulin resistance.
Lowers stress, blood sugar level
Exercise lowers your stress levels, and it lowers your blood sugar level. People with diabetes are encouraged to work out regularly to control blood sugar levels better and reduce the risk of cardiovascular diseases.
The explanation for this is that working muscles use more glucose than resting ones. Muscle activity contributes to increased absorption of sugar by muscle cells and lower levels of blood sugar. Physical activity can improve the sensitivity to insulin and help lower blood glucose levels and burn calories.
Talk about happy hormones
Exercise can help boost your mood. Your brain chemistry matters. For certain instances, only as daily exercise, can improve brain chemistry.
Upon exercise, biochemical processes and so-called happiness hormones release.
The most common are endorphins, dopamine, and serotonin-after exercising; you have those guys to thank for that happy feeling.
Upon exercise, biochemical processes and so-called happiness hormones release. These brain chemicals are essential in controlling your mood. Endorphins are one of the neurotransmitters released while exercising. Physical exercise also activates dopamine, norepinephrine, and serotonin.
Regular exercise, for example, will positively affect the brain’s serotonin levels. An increase in your serotonin levels improves your general mood and well-being. This can also help boost appetite and sleep cycles, frequently negatively affected by depression.
Health Benefits You’ll Get
Regular activity can improve stability, flexibility, strength, agility, and cardiovascular health. It can also improve strength and overall safety.
- Exercise lowers stress and anxiety: exercise is a proven mood booster that can help adults reduce stress and develop resilience.
- Exercise strengthens the immune system: evidence indicates that daily physical activity of moderate intensity has immune-enhancing effects that can help the body combat infections, like COVID-19.
- Exercise can avoid weight gain: exercise can help you shed excess calories from dietary changes and reduce sedentary activity.
- Exercise enhances sleep: evidence indicates that regular exercise will help you fall asleep faster and improve sleep quality — and that getting a good night’s sleep can boost your immune system.
Types of exercises
Exercise is particularly effective for people with diabetes. It can help them efficiently regulate blood sugar levels. Exercise also improves your overall fitness and enables you to keep your weight stable.
Yet patients with diabetes need to do a good fitness schedule. Choosing the best workout routine can also become difficult for a diabetic. You have to see how the body reacts to the workouts that you’re doing. Exercise can lower blood sugar levels, but you need to make sure it doesn’t lead to a sudden drop.
So you need to follow a fitness regimen that maintains a balance of blood sugar levels and allows you to lose weight at the same time to create an optimal balance. If you have diabetes, exercise will provide you with multiple health benefits but do not suddenly indulge in exercising too much. Give your body enough time to embrace the changes. Slowly increase the time spent on workouts and the number of exercises.
Walking is a perfect starting exercise because it is natural; you can do it at a low intensity and then pick up the pace. After all, it does not require any fancy equipment. Just a pair of good shoes serve the purpose.
Research findings have shown that walking can be helpful in lowering blood glucose, thereby improving diabetes control. People with diabetes should walk every day for at least 30 minutes.
Weight training for maintaining muscle
Weight lifting develops muscle mass, which is essential for people with type 2 diabetes.
When you lose muscle mass, it’s harder to regulate blood sugar. With weight training, the fat-to-muscle ratio decreases, reducing the amount of insulin you need to store energy in fat cells.
Yoga & Meditation
Yoga as an effective diabetes therapy, because:
- The quality of life for people with diabetes who regularly practice yoga is dramatically improving.
- The integrated method of yoga to incorporate physical activity with other lifestyle changes — such as relaxing the body, breathing exercises, diet, routine building, relaxation, and stress reduction can help people with diabetes improve their overall health.
- Some forms of yoga can provide cardiovascular exercise, rendering it heart-healthy.
COVID-19 can increase health risks in people with diabetes, whether type 1 or type 2. Here’s what people need to know. To people living with diabetes, precautions are necessary to prevent the virus, if possible. For people living with diabetes and those in close touch with people living with diabetes, the suggestions that are widely circulated to the general public are doubly important.
- Wash your hands thoroughly, frequently.
- Seek not to touch your face before getting your hands washed and dried.
- Clean and disinfect any regularly handled objects and surfaces.
- Do not share food, cups, towels, instruments, etc.
- While coughing and sneezing, cover your mouth and nose and use your arm’s crook
- Seek to avoid contact with someone who has respiratory problems such as coughing.
- Keep yourself hydrated with unsweetened liquids
Talk about safe techniques, one should not overexert
- Monitor diabetes closely
- Stock up on food essential items
- Stock up on test kits and medicines
- Try to have a regular sleep schedule.
- Cook healthy meals and stay away from processed food
- Keep close a fast-acting carbohydrate food when exercising in the event blood sugar drops too low and hypoglycemia symptoms develop during exercise.
- If there is a hyperglycemia condition, you should contact your doctor to lower blood sugar before commencing exercise.
- Following an exercise regimen will help keep the condition under control.
- Exercise will provide you with multiple health benefits but do not suddenly indulge in strenuous activities. Give your body enough time to embrace the changes. Slowly increase the time spent on workouts and the number of exercises.
- Avoid exercising in hot locations, monitor your heart rate and glucose levels closely, and rest if you feel light-headed or short of breath.
- Lean on to your family and peers for support and keep in touch with your diabetic management team.