TARGET HEART RATE
Target Heart Rate is a measurement of your optimum heart rate at which you should train in order to get an effective workout.
Adjust for age by subtracting your age from the maximum heart rate of 220 and applying the
65% and 85% ranges. To help you keep within your THR, just before your cool down walk, take your pulse for 10 seconds, then multiply by six to find your beats per minute.
For example, if you count 20 beats in 10 seconds your heart rate is 120 beats per minute. Keep moving while counting. physical activity. It also helps you watch for any potential low blood glucose levels if you are at risk.
● Review low blood glucose levels with your educator to find out if you are at risk and, if you are, always carry glucose tablets with you in case your blood glucose drops too low.
● If you take medication that increases insulin release, or you take insulin injections, take a snack along in case your blood glucose runs low.
● Discuss some healthy snack ideas with your diabetes educator.
● Drink plenty of water before, during and after exercising.
● Set realistic goals – begin gradually and work at your own preplanned pace.
● Try to be physically active on a regular basis to establish a comfortable routine.
● Wear medical identification – it will speak for you when you can’t.
● Make sure your shoes fit well and that you replace them on a regular basis.
Don’t exercise if...
● Your doctor advises against it.
● You are nauseated or have abdominal pain.
● Your blood glucose is less than 5.5 mmol/L, (in which case, eat 15-30 grams of carbohydrate)
● Your morning or pre-meal blood glucose is above
16.7 mmol/L, and there are ketones in your urine.
● There are extreme weather conditions. This includes too hot or too cold temperatures, excessive humidity and pollution alerts. Check the forecast and adjust your activity plans to indoors if possible.
The ultimate goal is an optimal you
When it comes to physical activity, the more you do, the better you feel, and the chances of keeping your own mobility as well as your independence are far greater. Regular physical activity not only makes you look good and feel great but significantly decreases your risks of all sorts of health complications.