Exercise can get tricky if you’re diagnosed with diabetes mellitus, which includes both Type 1 and 2 diabetes, and you have to watch your blood sugar or glucose level during your jog or session in the gym., which can bring on signs such as shakiness, lightheadedness, an irregular heart beat and headache – not good if you’re out brisk walking and you faint.– a very real concern for many with the more common Type 2 diabetes.
Chermine Tan, a senior physiotherapist from Allium Healthcare, explained that “when your cells are more responsive to insulin, they can better take up glucose from the bloodstream, leading to lower blood sugar levels”. But convincing these exercise-adverse individuals to lift a dumbbell can happen. It starts by helping them realise they have this emotional response to exercise and explore why they have this response, said Prof Tai. “Then, we help them find ways to overcome this initial emotional response, so that they can think about why they do this.”
The American Diabetes Association recommends that people with diabetes get at least 150 minutes of moderate-intensity exercise weekly. The good news is, yes, you can count physical activities such as taking the stairs and walking to“As long as they are activities that work the large muscles, increase heart rate and make you respirate harder – almost any form of physical activity is beneficial," she said.
But don’t rule out physical activities just yet. “It is easy to accumulate and include activities such as taking public transportation rather than driving, walking to the market instead of taking the bus,” said Prof Tai. Moreover, “exercise is a little harder for some as they must make time for it”, especially those in the lower socio-economic groups. “If you work two jobs, it’s hard to find the energy to exercise,” he said.
If you’re feeling shaky, weak or confused during your exercise, stop at once. Your blood glucose level is likely to be 70mg/dL or lower, said Cherine. Bring it up by consuming about 15g of fast-acting carbohydrates, which can be glucose tablets, half a cup of fruit juice, half a cup of regular soft drink, or hard sweets, she said.
To prevent drops in your blood glucose level, snack on slower-acting carbohydrates such as a granola bar or trail mix. Or consume a small carb-containing snack such as a fruit, crackers, glucose tablets or drink half a cup of fruit juice, said Cherine.A good source of quick carbs to fuel up on without the bloat can be half a banana, a piece of wholegrain toast or a few wholegrain crackers, said Mary-ann.
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