Source: American College of Sports Medicine / American
Diabetes Association Joint Position Statement: Exercise and
Type-2 Diabetes, Medicine & Science in Sports & Exercise
2010, 2282-2303.
Strength
training is also highly beneficial for most people with
type-2 diabetes. An example of a strength-training plan is
outlined here.
It is important
to use proper lifting technique to avoid injury. One should
never hold their breath while lifting as this can cause a
potentially dangerous increase in blood pressure. Instruct
patients to exhale (i.e. “blow air out”) when contracting a
muscle, and inhale when relaxing a muscle.
Source: American College of Sports
Medicine / American Diabetes Association Joint Position
Statement: Exercise and Type-2 Diabetes, Medicine &
Science in Sports & Exercise 2010, 2282-2303.
•Test
blood glucose before and after activity
•Always
warm up and cool down
•Wear
the right shoes and socks
•Drink
plenty of water
•Wear
or carry an ID
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To prevent injuries and complications, people with diabetes
need to take precautions to ensure safe physical activity.
To ensure safe
physical activity, remind people to:
•
Test blood glucose before and after physical activity.
Exercising while blood glucose is outside the target
range (too high or too low) increases the risk of acute
complications.
•Always
warm up and cool down.
Before physical activity, people should warm up with
easy, low-intensity movements. Once muscles are warm,
gentle stretching is recommended. When ready to cool
down, the activity should not be stopped abruptly.
Rather, advise people to slow down the activity, then
stretch their muscles again while they are still warm.
•
Reduce the risk of injury with appropriate clothing and
equipment,
including well-fitting athletic shoes and absorbent
socks. People with diabetes should examine their feet
daily and after physical activity to check for redness,
blisters, cuts, and sores. Advise them to check inside
their shoes before wearing and remove any foreign
objects, such as pebbles or debris that could cause
injury.
•
Prevent dehydration.
People should begin physical activity well hydrated, and
replace body fluids during activity. Water is the best
fluid replacement. Adequate hydration helps to prevent
muscle cramping and maintain body temperature and blood
volume.
•
Wear or carry diabetes identification,
such as a Medic Alert bracelet or an information card
that can assist with treatment should an emergency
occur. Also, advise people to bring money for a phone
call or consider carrying a cell phone during physical
activity.