Most people who have been diagnosed with type II diabetes or is on a renal diabetic diet know exercise should be part of their treatment plan. Many people who know they may be at risk for the disease are aware that exercise may actually prevent type II diabetes. However, knowing that something should be done and actually doing it are two very different things. Beginning an exercise program is tough for many people-perhaps even harder than making dietary changes or keeping up with medications.
Exercise when on a renal diabetic diet takes time.
Sure, 20 minutes four times a week doesn’t sound like much, but that’s not counting warming up and stretching out-let alone changing into workout clothes, and the shower you’ll probably need afterward. It may be difficult for you to find room in your schedule for exercise. Exercise can be uncomfortable at first, for many reasons especially being diabetic or renal diabetic. There’s the obvious discomfort of moving a body in ways it hasn’t been moved in a long time, if at all! There can also be emotional discomfort. If you have or are at risk for type II diabetes, chances are you’re over 30 and/or have some weight problems. You may feel self-conscious when working out. There’s a common misperception that in order to exercise, you have to be naturally flawless.
Diabetic Dieting & Exercise
It helps to stay focused on the benefits. Type II diabetes is triggered by the body’s becoming resistant to insulin. Exercise raises insulin sensitivity, which will lead to better control of blood glucose. Better control means fewer diabetes related complications. It can also mean that the time when you have to take insulin is delayed or avoided completely. Exercise helps keep your cardiovascular system in good shape (around 3/4 of people with type II diabetes die of heart attacks or strokes). Exercise may boost your self esteem. You’ll feel good about positive changes in your physical image, and you’ll also be proud of a difficult task accomplished. Exercise can definitely relieve stress. Finally, if you’re struggling with your weight, increased physical activity is as important as a healthy diet.
Pre diabetic diet plan
How do you get started? This part doesn’t take too much physical effort! Hop in your car, in a cab, or on a bus or train and head to your health care provider. A thorough medical examination is a good idea for anyone starting a new physical activity, and it’s especially important if you’ve been inactive for a while. We are all unique, and it’s best to start out on the road to fitness with a “map”, that is, an exercise plan based on your physical condition and needs. By doing so, you can help yourself avoid the potholes (such as low blood sugar or injuries) that can slow down or derail your program. It’s a good overall renal diabetic plan to include exercise. You’ll feel more confident when you know exactly how much or how little activity you should be getting.
A good next step is to set some small, easy goals for yourself. Even if you are limited to a ten-minute walk around the block, that’s still a beginning. By keeping your goals small and simple, you get to experience a sense of accomplishment. It’s not a bad idea to keep an “exercise log”. Sometimes seeing your progress on paper really helps.
If you’ve tried exercise before and didn’t keep it up, try to think about the reasons you stopped. Were you pushing yourself too hard (perhaps without a medical examination beforehand)? Were you not pushing yourself hard enough? This can delay results, and lead to boredom and frustration.
What to do if it doesn’t work with your diabetic plan, kidney diet plan or renal diabetic plan?
Maybe the activity you were doing wasn’t right for you. While one person might enjoy working out with exercise equipment at home, another might crave the activity of a gym setting. You might enjoy the adrenaline rush of tennis, or prefer the slow controlled movements of tai chi.
Perhaps your activity could be made more appealing. Many people find listening to music helps them work out. Or, you could try working out with a friend. This is especially helpful because you can motivate and encourage each other. You might need to change the environment you exercise in. If you’re trying to walk outside, and your allergies are killing you, try switching to an indoor walk. Use a treadmill, or walk at a mall (many malls now have “walking clubs” and open early so that people can get in a morning walk). Maybe you go to a health club where the atmosphere is more like a singles bar, and you hate it. Switch to another place, or consider investing next month’s dues in some home exercise equipment. Decide what’s bothering you about exercise, consider how much of it you can change, then begin implementing the changes. Remember, having renal diabetes or kidney disease doesn’t mean you can’t enjoy a very active lifestyle.
Sometimes extrinsic forces can prevent us from meeting our exercise goals. For example, you might get sick. A change in your work schedule could interfere with your exercise schedule. Or your baby-sitter quits, and there is no one to watch your two toddlers while you go to step class. When things go wrong beyond your control, don’t beat yourself up for not exercising, and don’t get discouraged. Instead, try to adapt as best you can. When you begin exercising again, you won’t be starting over-just continuing something that was briefly interrupted.
Best diabetic diet plan
There are many places that can help you find solutions to your exercise problems. Friends and family can be supportive, but it’s okay to look beyond them. Your health care provider may be able to recommend a diabetes support group in your area. Or check out the Diabetic Connect, which can be a great resource for all kinds of information about type II diabetes, renal diabetic exercises and overall kidney diet information as well. Check out our post on Diabetic Connect here. It includes a free 28-day free diabetic meal plan.
Remember that fitness is a journey. You may have to start more slowly than you would have liked, endure setbacks you don’t need, and make occasional changes in what you thought was a permanent route. However, if you start and keep going, you’ll make progress. Making room in your life for exercise could be one of the most difficult things you’ve had to do, but it will be very worthwhile.