Take your diabetes complications into account.
While people with diabetes should definitely incorporate exercise into their routine, complications associated with the condition can require modifications, or simply taking it easy sometimes.
Indications that you might need to take the day off include soaring blood sugar levels, tingling or sharp pains (especially in the legs), illness, difficulty breathing, or the presence of ketones in your urine.
Certain diabetes complications can also mean that it’s unsafe to work out—or that you should at least avoid specific exercises. Here are some complications that commonly occur in tandem with diabetes and how to work around them:
- Heart disease: Limit yourself to low- or moderate-intensity workouts. This includes brisk walks, yard work, or routines centered around flexibility and stretching. Avoid isometric exercises and working out in extreme temperatures.
- High blood pressure: Again, avoid strenuous exercise and isometric workouts. Moderate activities are suitable for patients with high blood pressure, but always consult with your doctor first. Water workouts are often suitable for patients like this.
- Peripheral neuropathy: Always be aware of any wounds or ulcers on your limbs, especially the feet. Injuries like these are slow to heal on diabetes patients, and certain exercises can make this problem worse. When any injuries are present, it’s especially important to avoid any high-impact activities or exercises that involve being on your feet for long, intensive periods of time. Instead, opt for low-impact activities, like cycling or water routines. Walking is fine, as long as no wounds are currently present.
- Autonomic neuropathy: Be extremely cautious about staying hydrated and avoiding heat. Talk to your doctor about whether or not a stress test is appropriate for you, and opt for activities that let you gradually change position to avoid dizziness and passing out. Give yourself extra time to work up to the desired length for any workout.
- Retinopathy: Again, stay away from strenuous activities. Avoid things that require holding your breath for long periods of time during strength training activities. Exercises that keep your head below your abdomen are also not recommended. Gentle, low-impact activities are best for diabetes patients with this complication.
Did you know...
- Are you currently or often tired? As contradictory as it may sound, one of the best things you can do is exercise! It gives you more energy by improving your blood flow and increasing your oxygen throughout your body. You don't need to do much; a brisk walk is all it takes!
- Just saying the words "thank you" can measurably improve your mood. Researchers can actually measure happiness and changes in brain structure when people practiced regular "grateful thinking." This included things like writing thank you notes, writing gratitude journal entries, mindfully counting their blessings, and thanking friends. It may be helpful in overcoming depression!
- Starting to feel claustrophobic? The smells of apples may help keep your claustrophobic feelings at bay according to a 1995 study by Dr. Alan Hirsch. Green apples, specifically, helped people change their perception of their space. Maybe they thought of expansive apple orchards? Cucumbers and barbecue made the feelings worse.
- There are many factors that contribute to your body odor, but one of the strongest links is our diet. This may be some bad news for meat-lovers because many studies have shown that those who refrained from or ate less red meat were judged as being more pleasant smelling. The meat sweats are real, and they don’t smell great!
- Do you know what the strongest muscle in your body is? No, it’s not your biceps or your thighs. It’s actually in your head. The masseter is a muscle in the jaw that is used when chewing. When all of the muscles of the jaw work together, they can exert a force as strong as 200 pounds on the molars. That’s some serious pressure.