Be realistic about your workouts.
Even if your doctor has said you can work out, you still don’t want to jump straight into an intensive, three-hour exercise routine. Patients with diabetes often haven’t had a regular workout schedule for some time, so it’s important to start slow.
If you’re particularly new to exercise, a ten-minute walk may be enough to start with. Slowly add time and intensity to your workout from there, until you’ve reached the ability to work out vigorously for half an hour to an hour without feeling like you’re going to pass out.
Strength training has been shown to help increase sensitivity to insulin and help lower blood glucose levels, so it should definitely factor into your exercise routine. However, this doesn’t mean you should aim to be a bodybuilder. Keep your goals attainable—incorporate weights slowly and never push yourself past what your body will safely allow.
Most importantly, remember your body is different from everyone else’s. And that means you have to make allowances sometimes. Only you know what your body is capable of, and if a workout doesn’t feel right, chances are that it might not be.
Did you know...
- Need a quick cool down? Try drinking some hot liquid. It's true! As counterintuitive as it may seem, the heat from hot liquids will raise your body temperature. This will heat you up and cause you to sweat. The increased perspiration will wind up helping you feel cooler as it evaporates. Try it out!
- Do you know what the strongest muscle in your body is? No, it’s not your biceps or your thighs. It’s actually in your head. The masseter is a muscle in the jaw that is used when chewing. When all of the muscles of the jaw work together, they can exert a force as strong as 200 pounds on the molars. That’s some serious pressure.
- Starting to feel claustrophobic? The smells of apples may help keep your claustrophobic feelings at bay according to a 1995 study by Dr. Alan Hirsch. Green apples, specifically, helped people change their perception of their space. Maybe they thought of expansive apple orchards? Cucumbers and barbecue made the feelings worse.
- A hearty laugh is good for the heart. Laughing can increase blood flow by 20%. Additionally, looking on the bright side can help you live longer. Studies have shown that a more optimistic outlook is linked to a healthier heart, lower blood pressure, and a lower risk for coronary artery disease.
- Are you currently or often tired? As contradictory as it may sound, one of the best things you can do is exercise! It gives you more energy by improving your blood flow and increasing your oxygen throughout your body. You don't need to do much; a brisk walk is all it takes!