• Exercise for People with Diabetes – Some Precautions

You’re doing a good job inserting those 10 minute bouts of exercise into your schedule. A bit of a walk here. Some dancing there. A short bike ride, stationary or otherwise and your exercise quota is full. Add up those 10 minute sections to at least 30 minutes a day, 5 days a week and you’re good. The American Diabetes Association says you get the same benefits either way.

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Exercise certainly lowers blood glucose because your body uses glucose even more efficiently when it increases insulin sensitivity. “The elevated insulin sensitivity due to exercise lasts from 12 to 48 hrs. Therefore, it’s recommended that you only ever skip 1 day of exercise.

The CDC Diabetes program recommends 150 minutes (2 and a half hours) of weekly aerobic moderate-intensity exercise. Either that or 75 minutes (an hour and 15 minutes) of more vigorous aerobic type exercise, with strength training. Target the major muscle groups at least twice a week. All exercise counts toward the weekly 150 minute totals each week.

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    • Diabetes Exercise Precautions

Always check with your doctor before starting any exercise program. Also, follow these important tips for safety during diabetes exercises.

  • Exercise 1 to 3 hours after meals, because that is the best way to help stabilize blood sugar levels.

  • Don’t exercise as your insulin peaks.

  • Wear comfy clothes. Above all, wear sox because they absorb foot moisture.

  • Watch for skin irritation, especially anywhere your clothes or shoes rub.

  • Don’t inject insulin where your body gets strenuous exercise, because the insulin can move too fast through your body.

  • Always check blood sugar levels both before and right after exercising. Adjust meals and your snacks based on those results.

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Finding the time for exercise is critical to being able to live well with your diabetes. Those 10 minute segments of exercise through the day are the foundation for your better health. Follow these precautions, and your exercise routine provides many benefits. Walk, dance, swim or ride, Just keep moving!

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