Exercise and Diet Program for Diabetes
Putting together a regular exercise regimen and eating a healthy diet is vitally important for people suffering from diabetes. A healthy diet and regular exercise regimen can mean the difference between living a long life and having diabetes affect every aspect of the patient’s life. Exercise, along with a healthy diet, can help to reduce the patient’s body weight and lower their blood sugar levels. Exercise and dieting can also lower the patient’s risk of developing heart disease, which is common in people with diabetes. Even if you do not suffer from diabetes, exercising on a daily basis will help people feel better about themselves and improve their overall health.
Before creating an exercise regimen, people with diabetes should always consult their doctor to figure out which exercise would be best for them. The patient must make sure that they do not have any other serious medical conditions that will be negatively affected by so much physical activity. Aerobic exercise, which makes the person breathe more deeply and makes the heart work harder, is the most common form of exercise recommended by doctors for people with diabetes. Walking, jogging, running, aerobic dance, bicycling, swimming, rowing and chair exercises are all examples of aerobic exercises for people with diabetes.
Always warm up and cool down before and after performing exercise. These warm up and cool down periods should last anywhere from 5 to 15 minutes each. When beginning a regular exercise regimen the patient should gradually increase their intensity and the length of their workout as their body becomes more fit over a period of time. Don’t go full tilt right away; this can cause serious health problems.
The diet for a patient suffering from diabetes should include the following steps and items:
- liminate as many processed carbohydrates as possible.
- Don’t eat carbohydrates 2 hours before bedtime.
- Balance your fat/carbs/protein in a roughly 30/40/30 ratio
- Eat at least 5 or 6 small meals a day.
- Always eat a high-protein breakfast.
People suffering from diabetes should eat five to six meals per day to acquire as much protein and fiber as possible. When we say meals we mean three full meals (breakfast, lunch, and dinner) along with three snacks (morning, afternoon, and evening). When starting a specific diet the patient should always consult with their doctor to make sure that the foods they will be eating won’t interact negatively with the medications they are on for their diabetes.
The amount of food eaten each day should be broken down similar to the following:
1,200 to 1,600 calories if you are a small woman who exercises, small or medium sized woman wanting to lose weight, medium sized woman who does not exercise much.
1,600 to 2,000 calories if you are a large woman who wants to lose weight, a small man at a healthy weight, a medium-sized man who does not exercise much, a medium-sized or large man who wants to lose weight.
2,000 to 4,000 calories if you are a medium-sized or large man who exercises a lot or has a physically active job, a large man at a healthy weight, a medium-sized or large woman who exercises a lot or has a physically active job.
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