Jakarta (ANTARA) – Uncontrolled diabetes can lead to complications such as kidney problems, strokes and heart attacks. Therefore it is important to do prevention, one of which with exercise.
Another important point in diabetes control is regular exercise. The WHO recommendations for the total duration of physical activity for healthy people aged 18-64 are 150 minutes per week, this also applies to people with diabetes.
Pondok Indah Hospital Sports Medicine Specialist, Bintaro Jaya dr. Antonius Andi Kurniawan, sp. KO said there are many benefits of regular exercise for people with diabetes, including controlling blood sugar levels, increasing insulin sensitivity, improving blood fat profiles, reducing of body fat percentage, the reduction and control of blood pressure, the increase of muscle strength, muscle endurance and joint space improve proprioception, prevent peripheral neuropathy, improve physical fitness and quality of life.
However, there are some signs that people with diabetes need to look out for before they start exercising.
“Diabetics who are just starting to exercise can do moderate-intensity aerobic exercise such as walking or a stationary bike combined with strength training,” said Dr. Antonius in his official statement on Wednesday.
In addition, Dr. Antonius explained that the combination of aerobics and muscle strength training may be more helpful in controlling blood sugar levels to stay stable.
In addition, flexibility exercises such as Yoga and Pilates can also be performed at any time. Before playing sports, people with diabetes should first consult a doctor.
“Make sure your blood sugar levels stay normal during exercise. Warm up before exercise and cool down after exercise. Also make sure your fluid intake is sufficient and don’t strain yourself. Stop when you get too tired,” he said Dr. Anthony.
Not just regular exercise, to control diabetes you also need to adjust your diet. Because blood sugar levels can cause various disorders in the body, both in the large blood vessels, in the small blood vessels and also in the nerves.
“If left unchecked, high blood sugar levels can lead to health problems and fatal complications,” said internal medicine specialist, endocrinology, metabolism and diabetes consultant at Pondok Indah Hospital, Bintaro Jaya, Dr. Leny Puspitasari, sp. PD-KEMD.
Diet management is an important step in diabetes control. This can be accomplished by implementing 4Js, namely: type of food, amount or portion of food, meal plan, and cooking style.
People with diabetes can still consume carbohydrates, it’s just that the type of carbohydrate must be chosen wisely. Choose complex and natural carbohydrates such as rice, potatoes, sweet potatoes and avoid flours and foods containing sugar.
For protein, you should choose one that contains less fat. The amount or portion of food is also a point that needs to be considered in meal planning.
To keep blood sugar levels stable throughout the day, meal planning should be regular, such as three main meals and three snacks.
“Don’t forget, choose the right cooking style, avoid processing food by frying it. The recommended food processing for people with diabetes is stir-frying, gravying, steaming, baking or grilling,” he said. Dr. Diana Felicia Suganda, sp. GK, M.Kes as a clinical nutrition specialist.
