Being Active With Type 2 Diabetes
Don't Forget Flexibility!
While you may find yourself rushed to get your daily exercise in, it's important to save some time to stretch. This activity helps to maintain your flexibility, lowers stress, and prevents those sore muscles.
- Basic (static) stretches
- Dynamic stretches (such as high knees or back kicks)
- Tai chi
- Balancing stretches, such as walking backward or standing on one leg at a time.
Don't rush through these stretches, as it is important to make sure you do them correctly. It shouldn't ever feel painful. Some helpful tips for stretching and flexibility exercises include:
- Keep it comfortable.
- Relax as you stretch.
- Stretch only to the point that you feel mild tension.
- Hold a steady stretch for 5 to 15 seconds.
- If you are doing dynamic stretches, keep your movements fluid.
- Don't forget to breathe! Breathe deeply and slowly as you stretch.
- If you start to feel discomfort, ease off the stretch.
Some things to avoid with stretching exercises include:
- Bouncing or bobbing as you stretch
- Holding your breath
- Focusing on tension-creating thoughts
- Straining or pushing to the point of feeling pain.
Are There Activities I Shouldn't Do?In some cases, you may have certain problems that can be made worse by exercise. For example, if you have diabetic eye problems, doing certain activities, such as weight lifting, may increase the pressure in the blood vessels of your eyes, making your eye problems potentially worse.