Diabetes can make you feel tired and fatigued, which affects your ability to go about your daily routine. This especially accounts for cases where you experience hyperglycemia or hypoglycemia. The tiredness not only impacts your schedule but can also make you feel unmotivated to exercise. Unfortunately, being sedentary generally leads to weight gain – and obesity can significantly increase the risks associated with obesity. Being more active may feel tough at first, but it can be a great addition to your diabetes management program. We take a look at how you can implement a workout program into your schedule when you have diabetes.
Physical Activity And Diabetes
When it comes to exercising as a diabetic, it is a conflicting topic that often causes confusion. Researchers have shown that certain types of exercises can cause a drop in your blood sugar levels. This, in turn, could lead to hypoglycemia, making you feel weak, tired, and experience a rapid heartbeat. When you experience hypoglycemia during exercise, you may feel unmotivated to continue with the workout. This can also make you fear future exercise sessions.
Even though hypoglycemia does sometimes occur in diabetics during exercise, there are ways in which you can prevent this from happening. When you have the right strategy on hand, it’s possible to enjoy the benefits of exercise, while still keeping your blood glucose levels stable.
Blood Glucose Monitoring Helps You Plan Workouts
You already know how important it is to keep an eye on your blood glucose levels. Regularly testing your levels ensures you are able to deal with changes in blood glucose before it causes problems.
If you want to implement an exercise program to help with glucose control and weight management, then monitoring your glucose levels can be very helpful. Start by recording your glucose levels at specific intervals throughout the day. This can help you identify the right time to do your exercises.
It is also a good idea to test your blood glucose levels before you participate in physical exercise. This way, you know what to expect and can use the right techniques to prevent hypoglycemia during your workout routine. If you find that your blood glucose levels are low prior to an exercise session, then eat something. You should consume something that is high in protein. This is also an opportunity to eat some carbohydrates, as you’ll be burning through them while you exercise – and you are giving your body fuel for energy production. With this said, don’t indulge in chocolates and candy as a way to fuel your workout. If you have a snack, wait about 20 minutes to ensure your body can absorb carbohydrates and other nutrients before you exercise. You can also check your glucose levels again after your workout routine ends to ensure it is not too low.
Best Pre-Workout Snacks For Diabetes
Some people may use a workout as an excuse to turn to sweet treats that they normally would not have. Unfortunately, this loads your body with carbs and sugars but does not do much in terms of nutrition. It is important to ensure you continue your habit of opting for healthy foods and snacks when you exercise.
There are several great snack ideas that you can use as a pre-workout option. These snacks can help to keep your glucose levels stable while you work out, but without causing a sugar rush or contributing to diabetes complications.
Here are a few excellent ideas that you can use for pre-workout snacks:
- Have a few slices of apple, along with some peanut butter
- Spread a bit of peanut butter on rice crackers
- Eat an ounce of raw nuts and have a glass of coconut water
- Use a slice of turkey to create a wrap with hummus, carrots, and a few peppers
- Mix some Greek yogurt and fruits, such as bananas or berries
Exercises That Are Safe For Diabetics
Exercises that are very intense and last for a long time can increase your risk of hypoglycemia. While this is true, you can keep a snack with you during the exercise. The snack can help you feel better if you do feel a drop in your blood glucose levels. This, however, does not mean you have to participate in high-intensity exercises to help with the management of your diabetes.
There are many exercises that have less of an impact on your body but can still help you burn calories, maintain your muscle mass, and improve your overall health. Walking is definitely a great starting point, especially if you have not participated in exercise programs for a long period of time.
In one study, researchers found that regular walks can actually be helpful for people with type 2 diabetes. These walls can help to reduce your blood pressure but also have a positive effect on your HbA1c levels. The study also reports a reduction in body mass index among diabetic patients who regularly take a walk.
Another excellent activity to consider is cycling. When you cycle, you burn calories and you improve your cardiovascular health. At the same time, cycling does not have a big impact on your joints. Since many people with type 2 diabetes also live with arthritis, this is definitely a good low-impact exercise to perform.
Some of the other exercises that you should consider include:
- Swimming
- Resistance training with bands
- Calisthenics and bodyweight training
- Yoga or Pilates
- Aerobic dance classes
You can also participate in weight lifting, but make sure you compensate for the pressure and intensity of these sessions to prevent complications during your workout routine.
Conclusion
When you feel tired due to diabetes, the last thing on your mind may be to take a walk or get on the treadmill. While too much exercise can have a negative effect on your blood glucose control, you should still ensure you work out regularly. The right strategy can help to keep you fit, improve blood glucose control, and even make you feel more energetic throughout the day. Follow the tips we shared in this article to help you become more active.