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BEING PHYSICALLY ACTIVE

 

Disclaimer - This content has been created for information purposes only, please consult your doctor before taking any decision on diabetes management. Although great care has been taken in compiling and checking the information, Johnson and Johnson Ltd., and its associates shall not be responsible, or in any way liable for any errors, omissions or inaccuracies in this publication whether arising from negligence or otherwise however, or for any consequence arising there from.

Gardening
Exercise
Walk

Being physically active is an important part of managing diabetes along with healthy meal planning, taking medications as prescribed, and stress management.

What are the benefits of being physically active?

Regular physical activity will help to-

  • Lower your blood pressure and cholesterol levels
  • Lower your risk for heart disease and stroke
  • Maintain healthy body weight
  • Improve your ability to utilize insulin
  • Boost your energy levels & relieve stress
  • Strengthen your heart, muscles and bones and improves your blood circulation
  • Keeps your joints flexible and lower your risk of falling
  • Improve quality of life

This is important!

  • Moderate intensity means that you are working hard enough that you can talk, but not sing, during the activity
  • Vigorous intensity means you cannot say more than a few words without pausing for a breath during the activity

What are the types of physical activity that can help you?

There are four basic type of physical activity that can engage into

Sr. no.

Type of activity

What should your target be?

Example

1

Aerobic exercise


Exercise

30 minutes of moderate-to-vigorous intensity aerobic exercise at least 5 days a week or a total of 150 minutes per week.

  • Brisk walking (outside or inside on a treadmill)
  • Bicycling / Stationary cycling indoors
  • Dancing
  • Swimming or water aerobics
  • Taking an aerobics class
  • Playing tennis , basketball, volleyball, or other sport
  • Stair climbing
  • Jogging/Running
  • Hiking. Rowing

Moderate-to-heavy gardening

2

Strength training exercise


Weight

2-3 days each week in addition to aerobic activity.

  • Weight machines or free weights at the gym
  • Using resistance bands
  • Lifting light weights or objects like canned goods or water bottles at home
  • Calisthenics or exercises that use your own body weight to work your muscles (examples are pushups, sit ups, squats, lunges, wall-sits, and planks)
  • Classes that involve strength training
  • Other activities that build and keep muscle like heavy gardening

3

Flexibility /Stretching exercise


Meditation

You can start with gentle stretching for 5 to 10 minutes ( warm up )and get ready for aerobic activities such as walking or swimming

Basic (static) stretches, Yoga etc.

*Please consult your doctor before starting any kind of physical activity.

Practical tip!

If your unable to exercise for a period of 30 minutes at a stretch due to your hectic schedule. Try breaking up your 30 minutes into bouts of 10 minutes or more. You will still be able to experience the similar benefits.


This is important information!

If you have diabetes complications, certain type of exercises may not be suitable for you. Hence, always consult your doctor before starting any exercise routine.



What are the precautions you should take to prevent low blood glucose levels before exercising?

Hypoglycemic or low blood glucose can happen while you exercise, right afterward, or even up to a day later.

Hence, you need to follow certain steps to prevent this condition which is listed below:

Before exercise:

  • Ask your doctor whether you should check your blood glucose level before exercising
  • If you take certain diabetes medicines that can cause low blood glucose, ask your doctor whether you should
      -  modify the dosage of the medication before exercising
      -  have a snack if your blood glucose level is below 100
Walk

During Exercise:

  • Always wear your medical identification (ID) bracelet or necklace or carry your ID in your pocket
  • Always carry food or glucose tablets in case of emergency to treat low blood glucose
  • If you'll be exercising for more than an hour, ensure to check your blood glucose at regular intervals. You may need snacks before you finish

After Exercise:

  • Check to see the effect of exercise on your blood glucose levels

Medications

People with type 1 diabetes need to take insulin to survive.

Some people with type 2 diabetes can manage their diabetes by following healthy diet and exercise routine. However, your doctor may need to also prescribe oral medications (pills) and/or insulin to help you meet your target blood glucose levels.

Fruits
Walk
Medicine

Your doctor will suggest you the treatment options that are best suited for you.

Doctor

Taking routine care

  • Take your medicines for diabetes and any other health problems as prescribed by your doctor. Report any changes in your health immediately
    Medicine
  • Take good care of your feet. Check your feet every day for cuts, blisters, red spots, and swelling. Wear broad, flat shoes that fit well. Check your shoes for foreign objects before putting them on
    Foor Care
  • Brush your teeth and floss every day to keep your mouth, teeth, and gums healthy
    Floss
  • Monitor your blood glucose levels regularly. Use a log book to keep a record of your blood glucose numbers. Be sure to discuss this record with your doctor
    Hand Meter
  • Check your blood pressure if your doctor advises and keep a record of it
    BP Meter
  • See your doctor at least twice a year to detect any problems early
    Doctor

Learn to cope with your diabetes

• Stress can raise your blood sugar. Learn ways to lower your stress. Try

- Deep breathing

Breathing

- Gardening

Gardening

- Taking a walk

Taking a walk

- Meditating

Meditation

- Working on your hobby

Hobby

- Or listening to your favorite music

Music

• Ask for help if you feel down. A mental health counselor, support group, member of the clergy, friend, or family member who will listen to your concerns may help you feel better.