{"id":15391,"date":"2020-10-28T19:24:19","date_gmt":"2020-10-28T19:24:19","guid":{"rendered":"https:\/\/www.healthymale.com\/squad\/?p=15391"},"modified":"2020-10-28T19:24:19","modified_gmt":"2020-10-28T19:24:19","slug":"diabetes-and-exercise-why-you-need-a-plan","status":"publish","type":"post","link":"https:\/\/www.healthymale.com\/blog\/diabetes\/diabetes-and-exercise-why-you-need-a-plan\/","title":{"rendered":"Diabetes and Exercise: Why You Need a Plan"},"content":{"rendered":"<p><span style=\"font-weight: 400\">Your friends are starting a fifteen-mile bike outing three times a week. You want to participate, but you\u2019re not positive about how to manage your diabetes during exercise. Exercise benefits for diabetics include improved muscle strength, decreased sleep apnea, lower blood pressure, and cardiovascular fitness. Set up a time to meet with your doctor to get a medical clearance and plan your new fitness program.<\/span><\/p>\n<h3><b>Discuss Your Plan with Your Doctor<\/b><\/h3>\n<p><span style=\"font-weight: 400\">It is imperative to know how your body will react before exercising. The <\/span><a href=\"https:\/\/care.diabetesjournals.org\/content\/39\/11\/2065\"><span style=\"font-weight: 400\">American Diabetes Association<\/span><\/a><span style=\"font-weight: 400\"> stresses that \u201cAdditional carbohydrate intake and\/or insulin reductions are typically required to maintain glycemic balance during and after physical activity. Frequent blood glucose checks are required to implement carbohydrate intake and insulin dose adjustment strategies.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400\">Use these recommendations for the times to test your blood sugar levels.\u00a0<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400\">Test 15 minutes before exercising.<\/span><\/li>\n<li><span style=\"font-weight: 400\">Test again every time you reach 30 minutes of exercise.<\/span><\/li>\n<li><span style=\"font-weight: 400\">Test when you are done exercising.<\/span><\/li>\n<li><span style=\"font-weight: 400\">Retest your levels every couple of hours.\u00a0<\/span><\/li>\n<\/ul>\n<h3><b>Optimum Exercises for Diabetes Wellness<\/b><\/h3>\n<p><span style=\"font-weight: 400\">You need 150 minutes of exercise a week to gain the most benefits. <\/span><span style=\"font-weight: 400\">Vary your exercises between resistance training, aerobic exercises, flexibility training, and balance exercises. Complete your exercises on non-consecutive days. Stay hydrated and bring along your monitoring kit.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">Aerobic exercises<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400\">jogging or walking<\/span><\/li>\n<li><span style=\"font-weight: 400\">swimming\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400\">biking<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">Resistance Training<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">free weights<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">weight machines<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">resistance bands<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">Flexibility and Balance<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400\">tai chi\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400\">yoga<\/span><\/li>\n<li><span style=\"font-weight: 400\">dance\u00a0<\/span><\/li>\n<\/ul>\n<h3><b>Blood Sugar Challenges<\/b><\/h3>\n<p><span style=\"font-weight: 400\">Take your blood sugar frequently and adjust the levels as needed. If your blood sugar is low, you may need a carbohydrate snack. If your blood sugar is too high, it&#8217;s dangerous to exercise and adjustments need to be made. Precise monitoring of your blood sugar will prevent life-threatening episodes of hypoglycemia.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">Meet your friends. Choose a new exercise! Monitor your sugar and reap the benefits.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Your friends are starting a fifteen-mile bike outing three times a week. You want to participate, but you\u2019re not positive about how to manage your diabetes during exercise. Exercise benefits for diabetics include improved muscle strength, decreased sleep apnea, lower blood pressure, and cardiovascular fitness. Set up a time to meet with your doctor to [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":15419,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_exactmetrics_skip_tracking":false,"footnotes":""},"categories":[753],"tags":[714,770],"class_list":["post-15391","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diabetes","tag-diabetes","tag-exercise"],"_links":{"self":[{"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/posts\/15391","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/comments?post=15391"}],"version-history":[{"count":0,"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/posts\/15391\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/media?parent=15391"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/categories?post=15391"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/tags?post=15391"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}