Excercise
EXERCISE HELPS CONTROL DIABETES MELLITUS. ACT NOW!!
Benefits:
- Controls your weight and reduce fat
- Lowers your blood sugar level
- Helps reduce blood pressure
- Lowers your blood cholesterol level
- Lowers your risk of heart disease
- Lowers your risk of colon cancer and breast cancer
- Builds and maintain healthy bones, muscles and joints
- Lowers stress level
- Boosts energy and mood
- Improves your overall health.
Precautions:
- Talk to your health provider before starting your exercise program
What if I have problems with my feet?
You need to do a type of exercise that won’t put too much stress on your feet. These exercises include chair exercises, swimming, cycling or rowing.
Types of Exercise:
1. Aerobic – makes your heart and bones strong. – eg: brisk walking (so that you are not able to sing a song), swimming, jogging, dancing, cycling or gardening.
2. Strength training – builds strong muscles and bones and keeps your joints flexible which reduces the risk of having injuries. eg: light weights (water bottles at home) and push ups.
How to Exercise?
• To warm up, spend 5 to 10 minutes doing a low-intensity exercise such as walking.
• Then gently stretch for another 5 to 10 minutes.
• Repeat these steps after exercising to cool down (5-10mins).
When you start an exercise program, go slowly, gradually increase the intensity and length of workout as you get more fit.
How much exercise should I do?
– At least 30 minutes of moderate-to-vigorous intensity aerobic exercise for 5 days a week and twice a week of strength training.
What should I do if my blood sugar is low?
Take any of the following to relieve the symptoms (feel shaky, anxious, or suddenly begin to have cold sweat):
• Fruit juice- ½ glass
• 2 tablespoons of raisins / sultanas
• Milk- 1 glass
• 2 sweet lollies
• 5 to 7 jelly beans
• 1 slice of fruit
• Mix 1 tablespoon sugar with water
If you don’t feel better after 15 minutes have a proper
meal.
Exercise checklist:
- Talk to your doctor about the right exercise for you (choose something you enjoy).
- Check your blood sugar level before and after exercising (if you can).
- If your blood sugar level is too low or too high right before you plan to exercise, it’s better to wait until the level improves.
- Check your feet for blisters or sores before and after exercising.
- Wear proper shoes and socks.
- Drink plenty of fluid before, during and after exercising.
- Warm up before exercising and cool down afterward.
- Have a sweet lolly handy in case your blood sugar level drops too low.
- Stop exercise immediately if you develop chest pain, dizziness, cold sweats and tremors (shaky hands).
Take Control of your Diabetes!!
UNDERSTAND DIABETES TO LIVE A FULFILLING LIFE
For more information contact the following centres:
Diabetes Hub Centre (Suva)
325 Waimanu Road,
Phone: (679) 3215 206/3215 370
Fax: (679) 3307 213
Diabetes Hub Centre (Lautoka)
Lautoka Hospital
Phone: (679) 6660 399
Diabetes Hub Centre (Labasa)
Labasa Hospital
Phone: (679) 8811 444
Or your nearest health provider