At Zulal Wellness Resort we educated our guests on the importance of exercise when it comes to managing diabetes. Our team of fitness experts support in the healthiest way, providing guests with training plans to keep diabetes at bay – that the battles of diabetes are well maintained.

In this blog we will be looking at the best ways to adopt a healthier lifestyle, through cardio fitness and exercise while managing your blood sugar level, and to see which exercises to avoid:

Consult Your Doctor

Before starting any exercise regimen, it is vital to consult with your doctor to ensure it is safe, especially if you have any complications related to diabetes. 

Choose the Right Activities

It is important to focus on a mix of aerobic exercises such as:

• Walking
• Swimming
• Cycling
• Strength training, including weightlifting or resistance band exercises.

These activities help improve insulin sensitivity and regulate blood sugar levels.

Be Consistent

Your exercise routine needs to be regular and the recommended workout duration per week:

• 150 minutes of moderate-intensity aerobics such as:
• Fitball and Free Weights
• Abs Express
• Abs Butt Thighs
• Mat Pilates
• PT (Personal Training)
• Balance Activity
• Low Impact Aerobics

75 minutes of vigorous-intensity exercises such as:

• Tabata
• Bootcamp, 3 in 1 Fitness
• Step Aerobics
• TRX
• Zumba

And strength training exercises at least twice a week.

• EMS (Electrical Muscle Stimulation)
• Thai boxing
• Pilates

Monitor Blood Sugar Levels

Regular checks on your blood sugar levels before and after exercise is vital, especially if you’re taking insulin or other medications that can your lower blood sugar. This helps you to understand how your body responds to exercise so that you can adjust your routine accordingly.

Stay Hydrated

Always keep yourself hydrated, drink plenty of water before, during, and after exercise.

Be Prepared for Hypoglycemia

The best food sources and supplements that are essential for consumption and contain fast-acting carbohydrates, in case your blood sugar drops too low during or after exercise, are:

Glucose tablets (with fast digesting high glycemic carbs)

• Orange juice
• Pineapple juice
• Cranberry juice
• Grape juice
• Prune juice
• Grapefruit juice

This will help to provide glucose which directly enters the bloodstream and raises blood sugar level which leads to insulin spike, resulting to better absorption of glucose and amino acids into your muscles, resulting in a faster recovery.

Listen to Your Body

It is vital that you pay attention to your body and how it feels during exercise. If you experience dizziness or chest pain, stop exercising and consult your doctor.

Adjust Your Medication

You may need to adjust your diabetes medications or insulin dosage, depending on your blood sugar levels and how your body responds to exercise. You can do this by consulting with your healthcare practitioner to find the right balance.

There are several ways to help you maintain your blood sugar level.  By incorporating regular exercise into your routine and making healthy lifestyle choices, you can effectively manage diabetes and improve your overall health and wellbeing.

For more healthy treatments, please visit the website and learn more about therapeutic cleansing at www.chivasom.com/en/zulal/retreats/serenity/therapeutic-cleanse/ and book to begin your wellness journey.