Fitness and Wellness for Diabetics

While some folks living with diabetes enjoy skiing, horseback riding, or swimming, these activities are not for everyone. In fact, many are too busy to exercise regularly. Fortunately that’s one of the easiest changes to make.

Being physically active is a major part of keeping diabetes in check. Knowing how your body reacts to different physical activities is another. By taking part in regular workouts, you can shed those extra pounds the pandemic graced many with, lower your blood glucose levels, and reduce blood pressure.

Another part of the equation is the foods you eat. While it’s ok to indulge in a small portion of your favorite desserts occasionally, it’s best to fill your plate with low carb options. Keeping them to a minimum can help keep blood sugar levels under control and maintain a healthy weight.

By establishing a daily routine, many find it easier to follow a healthy lifestyle. In the trying times of the coronavirus pandemic, this is especially important. While people around the world are expected to stay home and stay safe, it can be difficult to stick to a fitness routine and clean diet. The following tips can help ensure there are always options to achieve this goal.

Importance of Daily Activity

Not only does a good exercise regime keep your body in prime condition and help fight the effects of diabetes, it has a positive affect in other ways too.

In a time when many are feeling the effects of social isolation, taking your exercise outside can help. Walking or biking around your neighborhood could allow you to visit others from a safe distance. Walking the dog, gardening, and lawn care can help improve your mood.

Observe healthy measures such as walking in the early morning or later evening to avoid extreme temperatures. Exercising in the heat of the day can put additional and unneeded strain on the body.

Don’t Rush It

Pace yourself, especially if you’ve been sedentary. Start a new exercise in increments such as low impact aerobics or using light weights then bumping up as your body gets used to the changes. A slow increase ensures that you don’t put extra stress on your system.

The American Diabetes Association (ADA) recommends limiting the amount of sitting you do, encouraging activity every 30 minutes. Higher A1C’s have been linked to those who spend a lot of time sitting in front of a screen, such as the tv, computer, or phone.

Check blood sugar levels before, during, and after starting exercise. This will help minimize chances of hypoglycemia if you use insulin. If you experience highs or lows, treat accordingly. By monitoring glucose levels, you can learn how your body is reacting to the additional work you’re asking of it. The ADA offers helpful tips on safe exercise and blood glucose levels.

Diet and Diabetes

Another part of the equation is the foods you eat. Some foods, like those low in carbohydrates are better for your body. While they offer fuel for the body, carbs can lead to spikes in blood sugar levels. Limit high carb processed foods and starches (potatoes, beans, grains, etc) and sugars (sweets and naturally occurring in fruits and milk).

Fiber gives the full feeling and can lower blood sugar. It’s found in nuts, vegetables, whole grains, and fruits. Consuming fiber can also help reduce cholesterol and improve digestion. Taking in 25-30 grams of fiber is a good daily goal but increases slowly as the body needs time to adjust. Sudden increases can result in bloating, constipation, or gas. Plenty of water can help the process immensely.

Keeping a food journal can increase awareness of what you’re consuming. According to Diabetes Forecast, journaling can help you monitor what causes spikes in blood sugar levels and what works for individual people.

Making healthy food choices is important, especially for diabetics. When planning your meals, be sure to have alternatives in case the pandemic has created a shortage of your favorites at the supermarket. This will help avoid making poor on the spot choices.  

Maintain Your Health Amid Coronavirus

By establishing a daily routine, many find it easier to follow a healthy lifestyle. In the trying times evolving around coronavirus pandemic this is especially important.  A daily routine can help relieve some of the anxiety and boredom many are feeling during the pandemic. Spending time doing the necessary tasks can keep both mind and body occupied, limit excessive eating and increase movement. The Centre for Evidence-Based Medicine offers tips on managing diabetes during the pandemic.

Taking the family on outings such as bike rides in the park or walking the dog can both teach children how to safely social distance, yet allow everyone the chance to get out and move. It also helps kids develop healthy habits that can last a lifetime.