Nutrition Feature: Diabetes Exercise And Diabetes: The best exercise recommended to a diabetic is a stepwise increasing exercise plan of aerobic exercises.Plain brisk walking is the simplest and safest of all exercises and can be started by anyone even past the middle age.Other types of exercises like jogging, cycling, swimming or strenuous sports may call for a medical examination including a check up with an exercise cardiogram(stress test) before a safe prescription can be written out.The best exercise plan is one, which is easy to implement on a regular basis.It is advisable to exercise on an empty stomach, either before breakfast or before dinner.The intensity and duration of exercise must be only increased step-wise.During exercises, a slow warm up period and gradual cooling down period is advisable.Most diabetics will need to reduce the dose of insulin or oral anti-diabetic drugs when they exercise regularly.However, any exercise program should be undertaken only under medical supervision. Calories Expended In Various Exercises | Calories Expended In Various Activities And Exercises | | Activity Listed In Increasing Order Of Calorie Consumption: | Consumption Of Calories/Minute | | 1.Self Care Activities: | | | a) Resting, Supine, Sitting, Studying, eating, dressing | 1-2 | | b) Showering, Walking Downstairs, Walking Upstairs | 5-10 | | 2.Recreation Activities: | | | a) Driving A Car, Painting, Bowling, Golfing, Dancing, Gardening. | 2.5-5 | | b) Swimming, Cycling, Playing Tennis, Playing Squash, Skiing | 5-10 | | 3.Household Work: | | | a) Hand-Sewing, Sweeping Floor, Scrubbing, Washing Clothes, Ironing, Mopping Floor. | 2-5 | | 4.Work Activities: | | | a) Brick-Layering, Plastering, Tractor Ploughing. | 4-5 | | b) Carpentry, Shoveling, Mowing Lawn, Tending Furnace. | 6-10 | ********************************************* Precautions For A Diabetic Undertaking Exercises: 1.Increase the intensity and duration of exercises gradually start at a minimum and work upto your target.Your target has to be fixed by your doctor, keeping in mind your state of health.
2.Undertake exercises regularly.
3.At every exercise session, allow a warm-up and a cool-down period.
4.Avoid exercises on a full stomach.Avoid a bath immediately after exercise.
5.Are you on beta-blocker drugs for blood pressure or heart-disease? Your heart rate may not rise with exercise.
6.Are you on insulin or sulfonylurea drugs? You may experience hypoglycemia while exercising.The dose of insulin or oral drugs will require a downward revision.
7.Are you suffering from diabetic retinopathy? You may bleed in the eye while undertaking jerky or strenuous exercises. ********************************************* |
