You can avoid diabetic exercise mistakes if you know what they are. Stay on track with your goals by not doing the things that will stop you.
Because lack of exercise is something we type 2 diabetics have in common, we need to know what to do to keep ourselves from injury and discouragement.
Making exercise a priority does more to treat diabetes than any medication or supplement. So anything that keeps us from it is our enemy.
Here are some common diabetic exercise mistakes you can avoid.
Doing too much too fast is one of the diabetic exercise mistakes that leads to injury and burnout.
Do you want to walk 10,000 steps a day? Start with 1,000 and work up to your goal slowly. Be patient with yourself.
Poor planning leads to diabetic exercise mistakes. Your first step should be a talk with your doctor about what you want to do.
Get cleared physically and listen to your doctor's advice.
Then set short-term goals so you know where you want to be at the end of a few weeks and a few months.
Tracking your progress is a big part of staying motivated, and that starts with good short-term goals.
Protecting your feet has to be a priority for a type 2 diabetic. Just any shoe will not work for you now.
Find some good diabetic shoes for walking or running. Diabetic exercise mistakes that damage your feet can stop your progress toward the goals you have set.
They can lead to a diabetic’s worst nightmare - wounds that do not heal. So get some good shoes.
Training gear like bands and weights will hurt you if you do not know how to use them. It is not worth losing an eye or tearing a tendon.
A trainer will show you the rules for repetitions and explain why you need rest periods.
There are even right and wrong ways to breathe for maximum results.
Trainers can teach you how to work with all your muscle groups. They help you avoid injury and posture problems.
There are free videos
online and trainers at fitness centers waiting to help you. Not all training advice is good, but most of it is helpful.
Do not walk the same route every day for months, work out at the same pace, or do the same exercises over and over. It will lead to boredom.
Get out of your comfort zone. Vary your speed. Use another walking route to change things up.
Try different exercises, different music, or a different setting.
Do not fall into the trap of mental games. Negative thoughts are serious diabetic exercise mistakes.
Of course you have done things you should not. Yes, you let yourself get out of shape.
If you are feeling negative, this is a good time to get some support and feedback from friends.
They will help you get your focus onto your successes and pull you off the bad memory treadmill.
It also helps to recite the reasons you are pushing out of your comfortable chair and going off to exercise. Remind yourself of all the things it is doing for you.
Change is hard. It takes time. Do not expect too much too fast or you will get discouraged.
Diabetic exercise mistakes include not eating enough fruits and vegetables.
As a type 2 diabetic you know to stay away from processed and refined carbohydrates. But you do need fresh, whole carbohydrates for antioxidant and vitamin power.
Plan your meals and snacks with care, spreading them evenly through the day. Remember to take a snack with you when you exercise.
Not eating enough good calories is a mistake, though it may seem like a good idea when you are trying to lose weight.
You must also drink plenty of water, especially before exercise. Drink some in the middle of a long exercise session, and drink again after your cool down.
You must use rest and recovery days. Weight trainers say recovery time is as important as workouts because that is when your body builds muscle.
What is more, if you are not getting enough sleep, the battle against weight gain is many times harder.
Make sure you are sleeping well. Diabetics are at high risk for sleep apnea, which steals good sleep and makes diabetes worse.
Burnout and chronic fatigue will stop you in your tracks, so use rest and recovery time. Your body needs it.
Be aware of these diabetic exercise mistakes so you can avoid them and get the most from your decision to become active.
Since exercise is the best medicine for diabetes, you need to guard against anything that might discourage you.
Take care of your feet, sleep well, eat healthy things and keep a good attitude. Then you will have great success.
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