As a woman suffering from diabetes, this might be your biggest struggle:
- Keeping your blood glucose level in check.
As such, it is extremely important for you to include exercise as part of your treatment plan. This comes on top of maintaining a healthy diet and eating your medications regularly.
By joining a gym or fitness centre in Singapore, you’ll be able to do just that and also prevent long-term complications such as nerve pain or even kidney diseases.
Benefits of exercise for women with diabetes
If you’re a woman suffering from diabetes, there are a number of benefits to exercising.
But one major advantage is that it helps control your blood sugar (blood glucose) level.
Ladies who suffer from type 2 diabetes have too much glucose in their blood.
This may be because of insulin resistance (the body is not able to use insulin in a proper manner) or the body simply failing to produce enough insulin.
In both cases, exercise plays an important role in reducing the glucose in your blood.
When you exercise, your muscles receive the glucose they require, and in turn, reduces your blood glucose level.
Exercise actually aids in making your insulin more effectively if you’re insulin resistant.
This is because your insulin resistance level goes down when you exercise, and in this way, your cells can use the glucose in a more effective manner.
Women with diabetes are also much more vulnerable to developing arteriosclerosis (blocked arteries), which can eventually lead to a heart attack.
That’s why by keeping yourself fit, it helps in makes your heart strong and healthy so that you can avoid all these complications.
Other major advantages of exercise are as follows:
- Stress management
- Lower blood pressure
- Better sleep
- Improved mood
- Better control of weight
- More energy
- Leaner, stronger muscles
- Good cholesterol is increased (HDL)
- Stronger Bones
You can exercise in the most efficient way, by committing yourself to a gym or a fitness centre in Singapore.
3 types of exercise beneficial for diabetic patients
Here are 3 main types of exercise that will be beneficial for women with diabetes:
1. Aerobic exercises
Aerobic exercises commonly include cardiovascular exercises such as jogging, swimming or cycling.
Clock in at least 30 minutes of aerobic exercise in a week.
You can even break up your sessions into chunks of 10 minutes in the beginning and gradually work towards 30 minutes.
When it comes to planning your workouts, stretch your creativity.
Join a gym or fitness centre in Singapore with your friends and have them keep you motivated with their company.
Get the whole family for a game of basketball or take a walk during your lunchtime.
Even walking your dog can be considered a form of aerobic exercise.
The key is to find those exercises that you actually enjoy.
Because if you don’t enjoy it, then you won’t do it.
Even if you know all the advantages of exercise, it is difficult to stay motivated.
Consider signing up for gym classes or find a friend to run or walk with.
When you have someone else exercising with you, this makes it more motivating and fun.
2. Strength training
As soon as you have started doing aerobic exercises regularly, then you can begin with strength training exercises.
Strength training mainly helps build up muscles and maintain strong, healthy bones.
It is especially ideal for women with diabetes because during this condition, the muscles use the most glucose.
Thus, when your body develops more muscles, it can help control your blood glucose level by using the glucose.
Weight training is one of the most common exercises in strength training.
You can even use your own body weight for building up strength with exercises such as push-ups and pull-ups.
When you have finally decided to start a strength training program, it is essential for you to know how to use all the equipment in the gym.
As a female, you shouldn’t be intimidated by the weights section at the gym.
But if you are, then join a women-only gym in Singapore and ask the trainers to guide you on the proper techniques
Alternatively, you can also hire a personal trainer if you want a more focused and tailored approach to your workout regime.
It is necessary to lift weights for 2 to 3 times in a week for at least 20 minutes per session, to get the full advantages of strength training.
3. Flexibility Training
You can improve the health of your joints and muscles with flexibility training.
Stretching after or before (specifically after exercise) not only relaxes your muscles but also decreases soreness in muscles.
For women with diabetes it is important to carry out exercises that will help reduce your blood glucose level.
This prevents you from the likelihood of suffering from other long-term complications which is the last thing that you’ll want.