As we all know, practicing sport is important and here at the Jordan Olympic Committee we have a vision for it to play a part in the lives of all Jordanians.
That includes the Kingdom’s high percentage of people living with diabetes, particularly as it helps to improve the function of Insulin in the body, but still diabetics need to be aware of what they can, and shouldn’t, do!
Sport and health go together hand in hand as regular exercise supports the entire health system, and that goes for diabetics as well.
From strengthening bones and muscles, protecting heart and blood vessels, increasing the endurance level of heart and lungs, to reducing the Cholesterol level in the blood and keeping on the right weight, exercise is crucial.
Sport also can reduce pressure, stress and anxiety, and sharpen the mind and reduce the feeling of hunger.
Many diabetics take the wrong lifestyle choice that they shouldn’t exercise but this will only compound their health problems. It should be done, but with sound advice.
So, the JOC has spoken to health professionals to share some tips that diabetics can follow for a healthier life:
- It is important to visit the doctor and take approval before starting any exercise or sporting regime. They will know what is best for your specific condition.
- When you go out exercising, take at least 15 grams of sugar liquids like fruit juice or even candy in anticipation of low sugar levels in the blood while you are far from home.
- Wear suitable trainers to avoid foot and ankle injuries. Also, sporting socks aid performance and avoid injuries.
- Always drink water before, during and after exercise.
- Have your ID card with you at all times when exercising just in case so that any medical professional knows you are diabetic. Also don’t forget your device to test sugar levels.
- Measure your sugar level before any exercise
- If you feel anxiety, excessive sweating or unusual change in heart rate, stop exercising and measure your sugar level immediately. If it’s low then take some food and liquids on board.
- Always remember to warm up properly and stretch before exercise!
- The general advice is to exercise for 30 minutes daily, not necessarily consistently as it can be divided as 10 minutes in morning, 10 minutes at noon and 10 minutes in the evening.
- Exercise recommended for diabetics includes Aerobics, Walking, Jogging, Tennis, Dancing, Swimming, Cycling and Basketball.
- Exercising with groups is highly recommended as it builds relations with others who share the same objectives.
- Don’t shirk from household chores like cleaning, washing the car or gardening as these are all activities and done with music can even be fun!
- Use the stairs instead of lifts.
- Don’t ring your colleague in the office, can you go and talk to them? It gets you moving in work
- A simple tip as well is to move whilst you are on the mobile phone… this way you sometimes don’t even realise you are exercising!