Did you know that regular exercise can help improve your blood sugar control and reduce your risk of cardiovascular diseases? Exercise can help borderline diabetes as well.
“Also before you begin exercising, you need to set realistic goals. If you haven’t exercised much recently, you will want to start slow and gradually increase the amount and intensity of the activity. Remember to stay hydrated by drinking water and always have a treatment for low blood glucose handy (a 15 g carb snack is a good idea). It is smart to check your blood sugar with your glucose meter before and after exercise to make sure you are in a safe range. Being diagnosed with type 2 diabetes does change your life, but making small changes to your routine can help you incorporate more physical activity into your day. You need to do what works for your body and your lifestyle.” (Leontis, 2017)
When most people are diagnosed with type 2 diabetes, the idea of exercising is particularly daunting. For your health, you have to get started on a good, reasonable exercise plan. Here at the University of Lincoln Sports Centre, we can work with your needs to tailor a realistic fitness plan. Begin your initial steps with these:
- When exercising, aim to get at least 30 minutes a day. If you don’t have time to do one 30 minute chunk, break it down into three 10 minutes throughout your day.
- Try getting more creative with what exercise you do, you don’t realise how much counts as exercise. Walking to work, walking the dog or walking during lunch all count.
- Get your friends and family involved during the weekends, you don’t need to just be using the gym.
- You need to find a way to exercise that you actually enjoy—because if it’s not fun, you won’t do it. It’ll be harder to stay motivated, even if you know all the benefits of exercise. Consider taking group classes at the gym, or find a friend to walk or run with.
- Having someone else exercising with you does make it more fun and motivating.
UK Chief Medical Officers’ Guidelines state that physical activity can reduce your chance of Type 2 diabetes by up to 40 per cent as well as reduce risk of cardiovascular disease, cancer, joint and back pain, depression and dementia. As working muscles use more glucose than muscles at rest. The movement of muscles leads to a greater sugar uptake by muscle cells and lower blood sugar levels-Diabetes UK ,2017. Activity may affect your blood sugar levels both during and after exercise. Regular checking will help you to understand how activity affects your blood sugar levels. Test your levels more often before, during and after any physical activity.
Contact the Sports Centre for more information about the Exercise Referral Scheme and how you can exercise with us safely today!