You know I cant overdo it I have diabetes Exercise might make my complications worse

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There are circumstances where diabetes complications might affect your choice of activity:

If you have peripheral neuropathy and numb feet, you may need to limit weight-bearing exercise such as jogging. Riding a stationary bike or walking may be a safe alternative, but you will need to take extra care to protect your feet. If you have autonomic neuropathy that affects your heart rate and blood pressure control, you may need to avoid certain aerobic activities.

If you exercise with untreated proliferative retinopathy and without the guidance of your ophthalmologist and provider, you are threatening your vision. Straining, jarring, or movements such as weight lifting may cause additional damage.

If you have hypertension or heart disease, avoid exercises that involve pushing against an immovable object (such as a wall) or isometric exercises, where you keep your muscles contracted. Talk to your provider about exercises that are safe for you. Walking and swimming are often safe options. If you are on dialysis, you can benefit from a gradually progressing exercise program.

If you've had an organ transplant, exercise can be helpful. Anti-rejection drugs often cause weight gain and muscle wasting. Try aerobic and strength training once you are given the okay and are ready.

benefits your heart, lungs, and muscles. It is the best way to burn calories and get rid of fat. Stretching increases your flexibility. To see improvement, you'll need to work out at least three to four times per week. You might want to alternate days of aerobic activity with days set aside for strengthening activities for muscle toning. For more intense workouts, you might want to alternate resting days and workout days. But some people find it easier to manage their blood glucose levels if they keep a similar exercise routine each day.

Warm-Up Phase

Always warm up for 5 to 10 minutes before any physical activity. Move slowly at first, using low-intensity, easy movements. Once your muscles are warm, gentle stretching for 5 to 10 minutes is recommended—but no bouncing. Warming up before you stretch or exercise reduces your risk for muscle pulls and other injuries. For example, if you choose a walking program, walk at an easy or comfortable pace for about 5 to 10 minutes, then stop and do some stretching. Resume walking, and gradually increase the pace. Continue to increase the intensity of the workout until you reach the aerobic phase. For a running program, you could also start out by walking, then stretching. Then try a brisk walk or an easy jog to take you into the aerobic phase.

Aerobic Phase

During the aerobic phase, you rev up, keep your body moving, and get your heart pumping. Your muscles will require more oxygen during this phase. Your heart beats faster and your lungs breathe deeper to deliver the oxygen through your small blood vessels to the muscles that need it. During this phase, you should be at your target heart rate. Stop every 10 to 15 minutes and count your pulse for 6 seconds and then add a zero. This tells you beats per minute and helps you keep in your target range.

If you are starting a new exercise program, you may not be able to sustain aerobic activity for very long. That's okay. Try

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