It is a well known fact that exercise is beneficial to everyone. However, knowledge about the advantages that exercise brings to a diabetic patient adds on to the motivation to get started.

How does exercise help you?
Exercise makes the joints flexible, strengthens the muscles, reduces excess body fat as well as helps reach optimal weight and reduces stress levels. In addition to the above, exercise helps in lowering the blood sugar and blood pressure as well as lowers the risk of heart disease and cholesterol levels.

Before Getting Started
Having read about the multiple advantages of exercise, you are ready to go but before you start, it is important that you consult your doctor regarding the exercise that is most suitable for your condition, especially if you are not used to physical activity. Also, consult him on any change of medication that may be required as well as the time of exercise that is suitable for exercise, if you take insulin.

Kinds of Exercise
Physical activity such as walking, swimming, bicycling, dancing, aerobics, or sports such as tennis, basketball or volleyball, can be taken up.

Strengthening of muscles requires weight training using hand weights or weight machines or yogic postures. In fact, Yoga has some specific postures for diabetes such as ‘Surya Namaskar’, ‘Paschimotanasana’ and ‘Vajrasana’.

How long and how often
Exercising for 30 to 45 minutes for 5 days is generally recommended for fast results. However, if you are not used to activity, you can start for a shorter duration and gradually increase the time as you gain strength and stamina. However, note that 15-20 minutes of exercise daily is better than an hour, twice a week.

Precautions to take
Exercises that require lifting heavy weights cause strain on blood vessels in the eyes and must be avoided in case you have diabetic retinopathy.

Similarly, if you have numbness in your feet due to nerve damage from diabetes, you may not notice blisters and sores on your feet. This could later cause more serious problems. Your doctor may suggest swimming instead of walking in this case.

Physical activity can cause hypoglycaemia (low blood sugar) in people, who take insulin. Hence, make sure you check your blood sugar levels before, during and after exercise. Also carry some food or glucose tablets with you when you go for exercise.

Things to remember
Wear cotton socks during exercise and check for sores or blisters after every session.

Drink water during exercise to avoid dehydration which can cause low sugar levels.

Refer also NDIC, FAQ Yoga for Diabetics