Studies have shown that regular exercise can play a critical role in managing Type II Diabetes. Unsure of how to get started? Here are some tips on how to stay safe and achieve your fitness goals.
Talk to Your Doc
If you plan on exercising with type II diabetes, first speak with your doctor to make sure the workout type and intensity fits with your individual needs and risks. Your doctor can provide guidance on specific exercises that will work best for you.
Take It Easy
One of the most common mistakes people make when they first begin exercising is trying to do too much, too soon. You’re eager to get started and want to see results quickly. To avoid burnout and injury, make sure to start slow, especially if you haven’t exercised in awhile. Opt for short, low intensity workouts for the first few weeks to give your body time to build strength and stamina.
Learn more about diabetes.
Stick to Your Meal Plan
To keep your blood sugar stabilized before, during, and after exercise, stick with your usual meal plan as recommended by your doctor. Unless you plan to exercise for more than an hour, you likely do not need to add extra carbohydrates to your usual food routine.
Stick to a nutrient-filled diet that incorporates lean meats and other protein, healthy fats, non-starchy vegetables, fruit and whole grains. You can also include dairy products as long as you have not been diagnosed with an allergy or sensitivity to those foods. Spread your meals throughout the day to keep your blood sugar stable.
Monitor Your Blood Sugar
Get in the habit of checking your blood sugar frequently, especially at the beginning of your exercise journey to learn how adding in workouts affects your blood-sugar levels. Blood glucose can be lower for 24 hours or longer after you exercise because your body becomes more sensitive to insulin. Make sure to check your blood sugar using a monitor before and after your workouts.
Do you have any tips for beginner exercisers? Let us know by commenting below!
Advice or recommendations are for informational or educational purposes only, not a substitute for a visit or consultation with your doctor.
BlueCross BlueShield of Tennessee members can access wellness-related discounts on fitness products, gym memberships, healthy eating and more through Blue365®. BCBST members can also use tools and resources to help improve health and well-being by logging into BlueAccess and going to the in the Member Wellness Center under the Managing Your Health tab.