High blood-sugar levels can increase urination, contributing to dehydration. In addition, diabetic complications such as autonomic neuropathy, which affects the nerves serving internal organs and regulating blood pressure, blood glucose, and perspiration, may impair your sweating response, increasing the risk of heat-related illness.
Be sure to drink fluids before, during, and after exercise, especially in warmer environments. The American Diabetes Association recommends drinking at least a half liter of fluid two hours before exercise. Plain water is usually sufficient for sessions of one hour or less. For workouts lasting longer than one hour, water and extra carbohydrates are needed. People with diabetes will absorb beverages with a 6- to 8-percent carbohydrate solution, such as sports drinks, more easily than soft drinks or fruit juices, which are typically 13- to 14-percent carbohydrate solutions.
Problems Due to Poor Circulation
People with diabetes need to protect their feet when they exercise. If you have a more severe case of diabetes, you may also have nerve damage or circulatory disorders, such as peripheral vascular disease. This may cause impaired blood flow to the extremities (the hands and feet). Extra protection of your feet will help prevent bruising or injury.
Be sure to wear appropriate athletic footwear, and wash and dry your feet thoroughly after exercising and check for sores. Petroleum jelly may help to decrease friction on specific areas. If you have an open sore that is not healing, consult a health-care professional immediately. When not treated promptly, an infection can spread to the bone, resulting in amputation.
Avoid fitness equipment that may impair circulation, such as bands or buoyancy equipment on legs or feet in water exercise. Inadequate blood supply can cause you to be more prone to pain, aching, or cramping during exercise. Rest for about two minutes if cramping occurs during a workout.
While it may seem like there are a lot of precautions related to exercise, it is one of the best things you can do to help improve blood sugar levels and insulin sensitivity. With a regular activity program and improved nutritional habits, Type 2 diabetes can be avoided or controlled. Regular exercise and healthy eating habits are also keys to weight management. With time and consistency, you can lose excess weight, restore insulin sensitivity, reduce cholesterol and triglyceride levels, and may even make the use of further medications unnecessary.
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