Exercising with Diabetes

Hello all,


So , as most of you know I suffer from type 2 diabetes, now that is no excuse for me not to exercise, in fact consistent, moderate exercise is one of the most important and effective weapons you can use to help manage your diabetes and your weight.


However as with any ailments, it must be monitored and the correct precautions taken, so with that in mind, here is a check-list that you can use if you are a diabetic sufferer.

Talk to your doctor about the right exercises for you, and begin gradually with a few minutes of exercise at a time when you're just starting out.

·  Always check your blood sugar level before and after exercising.

·  Always wear diabetes identification. People with diabetes should wear a comfortable necklace or bracelet that states they have diabetes (in case of emergency).

·  Check your feet for blisters or sores before and after exercising.

·  Wear proper shoes and socks.

·  Warm up before each exercise session, and cool down and stretch afterwards. This will aid in your comfort and also decrease your risk of injury or complications.

·  Drink plenty of fluids before, during, and after exercising. Dehydration can affect your blood glucose levels.

·  Bring a fast-acting carbohydrate snack in case you experience symptoms of hypoglycemia. Juice, hard candy and glucose tablets are a few examples.

·  Report any recurring, exercise-related pain in your legs or extremities to your doctor right away.

Happy Exercising !

Until da next Tyme !

Exercising with High Blood Pressure !

Hey y'all, 

When you have high blood pressure, listening to your body is important. 

Your top priority is to neutralize the threat of blood pressure before you push yourself toward more dramatic exercise goals. Frequency (number of exercise sessions per week) is more important than intensity. 

Here are a few tips to help you get started on the right foot.

• Talk to your doctor first. Certain exercises can be unsafe for people with hypertension. 
• You should not exercise unless your blood pressure is under control and monitored by a doctor.
• If you are new to exercise or haven't been active in awhile, start slowly and increase your workout time as you get stronger. A good starting point is 20 minutes of aerobic activity, 3 times per week. Examples include walking, swimming and biking. The best activities to do are the ones you enjoy and will stick with. Eventually, the goal is to work up to 45-60 minutes, 5 times per week. It is also important to let your body warm up and cool down gradually during each exercise session (5-10 minutes each).
• Work at an intensity that allows you to breathe comfortably and rhythmically throughout all phases of your workout to ensure a safe and comfortable level of exercise.
• Sensible strength training is safe for people with hypertension. Lift lighter weights and breathe throughout each exercise. Avoid strenuous, max lifts, isometric exercises, and holding your breath, all of which increase your blood pressure.
• Strength training has not consistently been shown to help lower blood pressure. Thus, it is recommended as just one component of a well-rounded fitness program that also includes aerobic exercise and flexibility training.
• Some medications (such as beta-blockers) lower both your resting heart rate and your heart rate when working out. Therefore, when exercising, your heart rate will NOT reflect how hard you are actually working. For individuals on beta-blockers (or similar medications), it is NOT recommended that you measure your exercise intensity using a heart rate method. The RPE scale and Talk Test methods are safe and accurate for people with hypertension.

It's never too late to start an active lifestyle. No matter how old you are, how unfit you feel, or how long you've been inactive, research shows that starting a more active lifestyle improves your health. Increasing your overall activity, even in ways you wouldn't think of as exercise, also boasts big benefits!

Until da next tyme!