The Complete Exercise Guide For a Diabetic Beginner


The second most focused element for healthy living after the balanced diet is exercise and there’s no exception for diabetic persons also. In fact, it is rather more important for a person with prediabetes or diabetes to have a moderate exercise for a minimum of 30 minutes every day, if not more. Put simply, the more you sweat, the more it’s good for you. But how to do it right is often the most neglected part. If you are a beginner in diabetes or exercise, scroll below to understand four vital aspects of exercising the right way.

Pre-exercise health evaluation

Going for a health evaluation prior to you begin an exercise regimen is essential not only because it helps to analyze the right types of exercises your body needs but also how much can your body endure. A clear understanding of your health history is important to first-handily identify cardiac, macro/microvascular and neurologic complications. Also, other health factors like foot infection, very high blood glucose, joint pains, etc affect the selection of exercises to a large degree.

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Type of exercise

The concept of exercise for a diabetic person is more about ‘small and regular steps’ than typical exercises, for example, walking a few miles every day and taking stairs instead of the elevator is one of the easiest health and fitness habits. Moreover, the exercise should be aerobic and isotonic. Isometric exercises, such as cross-fit and weight lifting are not recommended for most patients unless approved by your doctor. Although you are allowed to choose your own suitable form of exercise, walking appears to be the most appropriate, and safe, exercise out of all available physical activities.

Frequency and Duration

A regular and moderate physical activity should be part of your day with at least 30 minutes of continuous or intermittent workout, jogging, exercise, etc. If you find 30 minutes too less for yourself than you can also go for 60 min routine preferably daily or at least 5 days a week. Make sure that you do a five-minute warm-up and a five-minute cooling-off prior and after every session. The duration and frequency may be adjusted to individual needs.

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Intensity

Intensity always depends on person to person, depending on stature, endurance, strength, age, etc. But for most patients, exercise should be initiated slowly, and the intensity should be increased gradually. For beginners, initial activities may be walking or swimming at a slow pace. Most importantly, before more strenuous exercise, a warm-up period of 5 minutes of stretching and other gentle activity is advised, as is a final cool-down period of progressively decreasing vigor.

For beginners, it is mandatory to increase the intensity of exercise gradually and not all at once. And for restarters, the intensity should be kept of beginner’s and not from where it was discontinued. An excellent parameter to judge is that the patient should be able to carry out a normal conversation whilst exercising, without getting unduly breathless.

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