1/2 Hr Exercise Daily Helps To Control Diabetes & Hypertension
How exercise helps to reduce blood glucose level?
Moderate physical activity for half an hour helps to increase glucose utilization and glucose sensitivity. It helps attain ideal weight by burning calories. It also builds stamina and provides a sense of well being.
Aerobic exercise for atleast 20-30 minutes four or more times a week is recommended. Exercise after meals is preffered, there are many benefits of exercise particularly for type 2 diabetes. It:
- Lowers or eliminates the need for insulin drugs
- Decreases insulin resistance
- Helps in weight loss and maintenance of decreased weight
- Lowers the triglyceride and increases the HDL levels
- Improves circulation throughout the body
- Reduces stress
- Reduces high blood pressure
1 hour of exercise requires an additional 15g carbohydrate before and after exercise. For most strainous exercise 30 g of carbohydrate per hour is needed.moderate exercise for less than 30 minutes rarely requires any additional carbohydrate and insulin adjustment; however small snack may be needed if blood glucose is less than 80mg/dl.
What are the moderate intensity exercises?
- Walking for half an hour or jogging
- Biking leisurely for half an hour
- Playing tennis, swimming, gardening, golfing
- Vacuuming for half an hour.
Walking is the best form of exercise especially for the elderly.
What precautions should be taken while exercising?
Being a diabetic the patient have to take a few precautions. These are:
- Initiate the exercise program gently and then build it up gradually.
- Be particular about the intensity, timing and type of exercise.
- In case you get hypoglycemia, keep sugar/sweet ready for use.
- If your blood sugar values are high and diabetes is not under control, stop exercising.
