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10 Tips for Prediabetics & Diabetics Before Starting Your Exercise or Weight Loss Programme
By edwinseow | May 29, 2008
One the best ways to stop or reverse prediabetes is to exercise regularly (Read this post for management of diabetes and prediabetes). It is also good for blood glucose control for people who are already diabetes. Exercising is also a great way to lose weight and burn some fats for people who are overweight or obese (to find out if you are obese, check your BMI here) but before you start on any exercise programme, there are many things to take note. Here are the 10 hot tips for people with prediabetes and diabetes alike before starting any exercise or weight loss programme.
1. It is advisable for you to have a thorough medical examination before starting any exercise or activities. The medical examination ought to check for your blood pressure, kidney functions, eyes, heart condition, liver, feet conditions, blood glucose / sugar levels (HbA1c) etc to ensure you are fit to do so.
2. Choose exercises or activities that are suitable for your own conditions. It should be based on your age, medical and physical condition. Consult your doctor if you are in doubt and he will be able to recommend exercises that are good for you. For example, exercises suitable for a person with only diabetes will be different for another person with diabetes, heart disease and hypertension.
3. Choose exercises that are sustainable over longer periods of time (more than 30 minutes) and not too competitive in nature. For example, cycling, strolling, taichi, swimming, yoga etc.
4. Always bring along some snacks like fruits and biscuits in case you experience low blood glucose / sugar levels or Hypoglycaemia.
5. Always check your blood glucose / sugar levels 30 minutes before and after exercise.
6. Wear right clothes for the different weather and exercise. Always wear soft and fitting socks. Wear shoes that fits well and are comfortable. Do check for blisters or sores before and after exercising.
7. ring a personal medical condition card which should includes your medical condition (Type 1, Type 2 diabetes, prediabetes and / or other illnesses etc), your name, age, address and contact person’s number in case of emergencies. It is also advisable to inform your family of the time and location of the activities.
8. Stop all activities immediately if you experience any of these symptoms like giddiness, blurred vision, turn pale, chest pain or tightness, excessively sweat / perspiration, weakness, numbness.
9. Drink lots of water as exercising will used up your body fluid. You need to replace it to prevent dehydration. Note that you can get dehydrated even if you are swiming. Drinking 1 to 2 cups of water before starting exercising will be advisable.
10. Know when not to exercise. If your blood glucose levels are too low (Hypoglycaemia) or too high (Hyperglycaemia), treat it first to ensure the levels are within control before you start or it may do you more harm than good.
Topics: Blood Sugar Control, Others, Weight loss |