Tar­get Heart Rate is a mea­sure­ment of your op­ti­mum heart rate at which you should train in or­der to get an ef­fec­tive work­out.

Diabetes Care Guide (English) - - RETAIL NEWS -

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.

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