For exercise and diabetes is a key tool in living with the disease, here are some tips on running and diabetes!
Many people with diabetes may think that their disease may limit their movement and physical activity! However, this belief is wrong. It is important to realize that they can lead a normal life with diabetes if they maintain physical fitness and exercise adequate physical activity, maintain a proper diet and maintain balanced blood sugar to prevent future complications. And other problems.
In fact, for exercise and diabetes, it is a major tool in coping with the disease, and every type of exercise may benefit the diabetic. Perhaps the most famous and easiest of these sports is the sport of running!
Sports and diabetes is a thorny and very important topic! Here are the instructions that will help you to run the sport without any risk:
1. Check your sugar values
Since hypoglycemia is no stranger to athletes, runners with diabetes should take this into account, because the level of sugar during physical activity changes in the blood. Therefore, it is important to conduct glucose tests immediately before and immediately after the activity, to detect the sharp drop in sugar and treat it accordingly. Of course, during a running exercise, it is difficult to take a sugar test so it is very important to conduct a number of tests before running during the day of exercise. If possible, during prolonged running, it is recommended to use a continuous glucose meter that gives results in blood glucose at every moment.
2. Convince one of your friends to participate in running exercises
Exercise is easier when we do it with someone and not alone. Take a partner, motivate your friends and do joint sports activities together. This experience will increase your enjoyment of running exercises and increase your damage along with the health benefit of the body.
3. Wear ID bracelet
It is important to wear a sign indicating that you are diabetic, whether it is a bracelet, necklace or another document of knowledge. This is especially important to give you first aid if needed and to identify your condition when needed. You can also add the name of a relative who can be contacted in an emergency, and indicate if you are taking insulin. These details are very important to assist you in case of a need for an emergency ambulance.
4. Wear comfortable shoes
One of the most common complications of diabetes involves various problems in the palm of the foot, and therefore runners with diabetes have a greater responsibility in choosing running shoes. To avoid discomfort during running and more serious problems later on, it is important to choose comfortable running shoes specially designed for diabetics as well as wearing breathable fabric socks that will help you travel all the way to the finish line.
5. Provide sugar available during the course
Before running a long distance it is important to have sugar, such as energy-rich engravings, a proper glucose drink, fresh and dried fruits. Carrying the sugar-containing discussions at hand is important for cases where blood sugar levels are low during physical activity. Consumption of sugar available in small amounts is important to balance blood sugar levels, enabling you to gain strength to continue running.
6. Choose your meals before exercise smartly
It is important to have a snack rich in energy no more than an hour before the exercise to ensure your body is supplied with energy and sugars, but this does not mean you never eat simple sugars according to the idea that they will be consumed as soon as you start to exercise, you may put yourself at risk Sudden high sugar and high immediately after the meal, or drop sugar immediately after the exercise effort, and the inability to continue for a long time. However, the smart alternative is to choose foods that contain complex and high carbohydrate content in dietary fiber, which may provide energy for a longer period without causing a direct and rapid rise in blood sugar levels. We remind you here of the importance of avoiding simple sugars in general in the diabetic system at all times, and the use of sugar substitutes and healthy industrial sweeteners, especially made of sucralose and at the right times!
7. Listen to your body
On the day of the race, listen to your body, get to know the path, plan resting points, slow down or consume available sugar. If you have a cold sweat, dizziness, feeling weak or unstable, palpitations and faster heart rate than usual, you should see this as a warning sign, and be aware of whether you need to balance your blood sugar level. It is important that you be real winners and decide when to withdraw.
8. Run to your thoughts
Running to music may increase your motivation. However, it is important not to exaggerate and listen to your body, to the heartbeat, and to your pants while running.
In short, walking and running healthy, easy and enjoyable, is based on pre-preparation and proper behavior tailored to each person and his body. Pre-preparation is what may make the difference between reaching or watching the finish line from afar … Preparation … the right preparation … are the means to practice fun and healthy!