Exercise plan for people with diabetes

Besides having a healthy daily meal plan, regular exercise is also necessary when managing diabetes. One of its benefits includes the efficient function of insulin in assisting blood glucose control. It enables the sugar in the bloodstream to get into the cells of the muscles better. As a result, it will prevent episodes of a blood sugar spike while lowering its levels or stabilizing them. 

Although noted as an essential part of diabetes management, lack of motivation is a problem that hinders exercising. Many people’s busy schedule prevents them from working out daily, while others are too lazy.

If you genuinely care for your health, you wouldn’t think twice about doing the most important things to keep yourself healthy. Here, we structured a diabetes exercise plan to control your blood sugar levels.

Talk to your doctor.  

If you are physically inactive in sports or exercising, you will need guidance or advice from your doctor. You can ask your doctor about the proper exercise you can do daily. You can also inquire how intense your activities should be.

Working out with heavy weights is not advisable for first-timers. Usually, your doctor will recommend a 30-minute to 1-hour brisk walking or jogging. Warming your body through a series of stretches should be the first thing to do to ensure your body does not get injured.

Create your exercise plan. 

You can list all the exercises or activities that you can do. Afterwards, choose only the type that your body can sustain. Keep track of the number of days, times, and lengths of every workout session. It is also advisable to keep your blood sugar level reading log for efficient diabetes management.

Your plan will help determine which of the activities suit rightfully to you. However, remember not to set goals you can’t meet.

Start slow.

Given you have just created a detailed and organized plan for your exercise, starting slow is essential to ensuring your body is not overburnt in the long run. Just because you’ve enjoyed exercising doesn’t mean you must immediately resort to heavy lifting or strenuous activities. Go slow and stick to your primary goal: addressing your blood sugar issues.

Be consistent

Sometimes, people stop exercising or working out because of laziness. People with diabetes should keep in mind that consistency will help them navigate diabetes better. 

Sample exercise plan

Below is an example of an exercise plan that people with diabetes can follow:

MondayWalking (10 – 30 minutes); Aerobic exercise; Swimming
TuesdayResistance training – Using resistance bands instead of weights to strengthen muscles.
WednesdayRest day. You can also do a little stretching at home or walking.
ThursdayWalking (10 – 30 minutes); Aerobic exercise; Swimming
FridayResistance training – Using resistance bands instead of weights to strengthen muscles.
SaturdayAerobic exercise; 10 – 30 minutes of walking or bike ride
SundayRest day.

Note: Physical activities can make your blood glucose levels drop too low. When you are exercising or working out, bring with you enough water, electrolytes, or healthy juices to keep your blood sugar stabilized.