Regular participation in some type of physical activity has great benefits for people with diabetes, as it can improve blood sugar control and prevent complications from diabetes.The biggest benefits of diabetes exercise include:
But to get all these benefits, you need to exercise regularly, at least 3 times a week, for 30 to 45 minutes, for life. The benefits are noticed from the first month of class, however, to burn fat it is necessary to increase the intensity and frequency of the exercises, going to 5 days a week, during 1 hour of intense training.
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To avoid hypoglycaemia during exercise, you should take 1 glass of orange juice, half an hour before the start of school, if the last meal has more than 2 hours.
The best time to train is in the morning, after breakfast, and never at night, to avoid a subsequent hypoglycemia, during sleep.It is also possible to train up to 2 hours after lunch or snack.
It is also important to drink water or an isotonic drink during exercise, as good hydration prevents rapid changes in blood sugar levels.
If you feel dizzy, nauseous or unwell during exercise, you should stop, take a deep breath and drink 1 glass of juice or suck on candy, for example.
Knowing how to recognize and combat hypoglycemia
The diabetic can perform any type of exercise, as long as his blood sugar is below 250 and does not have an eye disability, such as diabetic retinopathy, or foot sores, in these cases exercises such as fights or jumps are not recommended.If you have foot sores, you can exercise such as cycling or water, such as swimming or aquagym.
Other exercises that may be indicated, when there are no complications, are vigorous walking, running, strength training, ball pilates, equipment or flooring, dance classes, or as a group, but it is not advisable to exercise just to avoid the risk of having an episode of hypoglycemia and not having anyone to help you, if necessary.
In diabetes, exercise should be done moderately, 3 to 5 days a week, lasting 30 to 45 minutes per class.The intensity of the workout should be 60 to 70% of the maximum heart rate.If you want to lose weight, you need to train at least 5 days a week, at high intensity to be able to burn fats.
However, when it comes to light exercises, such as walking, which does not induce muscle formation, the benefit of sugar absorption by muscle tissues is less effective, so it is also good to take bodybuilding classes for a greater benefit.
Exercise should not be exercised when your blood sugar level is above 250-300 and after drinking alcohol, vomiting or having an episode of diarrhea.You should also not train in the hotthest hours of the day and extreme sports should be avoided as they promote rapid changes in blood sugar.
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