A atividade física é essencial no tratamento do diabetes para manter os níveis de açúcar no sangue controlados e afastar os riscos de ganho de peso. A prática de exercícios deve ser realizadas de três a cinco vezes na semana. Há restrição nos casos de hipoglicemia, principalmente para os pacientes com diabetes tipo 1. Por isso, antes de “adotar” qualquer atividade física, é necessário consultar um médico e um profissional de educação física para preparar programas de treinos adequados às suas necessidades.
Caminhada – Excelente para quem quer começar e para quem está fora de forma. A caminhada queima calorias sem ser agressiva, é relaxante e tem pouco impacto. O programa pode começar com apenas vinte minutos de caminhada durante os dias de semana e ir aumentando o tempo de acordo com a capacidade adquirida.
Fortalecimento muscular – O diabético pode realizar treinamento com pesos, desde que bem orientado e iniciando com cargas leves. Além dos benefícios esperados do controle da glicemia pelo consumo de glicose, da melhora da autoconfiança e autoestima, o treinamento com pesos desenvolve a força e preserva a massa muscular. Os músculos são um tecido nobre e sua presença em bom tônus é essencial na qualidade de vida do diabético que terá mais segurança e liberdade em suas atividades. Duas ou três sessões semanais, com trinta minutos cada, são suficientes para alcançar boas metas.
Natação – Reconhecida como uma atividade completa que exercita o corpo como um conjunto, a natação é uma excepcional pedida para quem tem diabetes. Possui vários estilos, que priorizam alguns conjuntos musculares e podem ser realizados em dias alternados. Além disso, a interação com a água é interessante para esses pacientes que muitas vezes têm limitações em suas atividades sociais, ainda mais em casos mais graves e evoluídos desse mal.O professor, que deverá acompanhar sempre o aluno na água, deve começar com treinos leves e de nado livre, e com o tempo pode buscar a intensidade moderada e aumentar a duração da atividade. Ajuda a manter a musculatura e tem grande ação na proteção do coração.
Dicas
Para quem quer ingressar num esporte, mas fica em dúvida por onde começar, aqu vão algumas dicas que podem ajudar você neste processo.
– O primeiro passo antes de começar um treinamento regular, é que o diabético seja submetido a um teste de esforço (teste ergometrico), caso tenha mais de 35 anos ou mais de 10 anos com a doença. Além disso, vale fazer um rastreamento para detectar a presença de complicações (exame oftalmológico, função renal, por exemplo). Esse procedimento é importante no caso de diabetes tipo 2 recém diagnosticado, pois muitas vezes a pessoa não sabe há quanto tempo tem a doença e pode já ter alguma complicação instalada.
– Antes de iniciar os exercícios propriamente ditos, o principal cuidado é medir a glicemia, especialmente para evitar risco de hipoglicemia (baixa dos níveis de glicose na corrente sanguínea), um cuidado mais importante para quem faz uso de insulina. Se antes da atividade física a glicemia for igual ou menor do que 100 mg/dl, a recomendação é ingerir algum tipo de alimento com carboidrato. No caso de hiperglicemia (acima de 250 mg/dl), se o indivíduo estiver se sentindo bem pode seguir com o treino, evitando atividades muito intensas. O ideal também é, nesse caso, fazer nova medição de ponta de dedo em 15 ou 20 minutos para verificar o comportamento da glicemia durante o exercício.
– Utilizar calçados e meias confortáveis para evitar lesões na pele dos pés – diabéticos têm mais probabilidade de sofrer problemas nessa região. Lubrificar os dedos com cremes para evitar atrito e bolhas também é uma medida recomendável.
– A hidratação não pode ser negligenciada por quem pratica atividade física. Para quem tem diabetes é ainda mais essencial, já que a doença traz, potencialmente, um estado de pouca hidratação (um dos mecanismos fisiológicos para manter a glicemia é eliminar a glicose em excesso pela urina e essa regulação constante rouba água dos tecidos). Os especialistas recomendam beber 200ml a 300ml de água a cada 15 ou 20 minutos e prestar atenção ao consumo bebidas isotônicas, que muitas vezes têm outras formas de açúcar.
– Sempre que for praticar atividade física, é bom levar algum doce de absorção rápida. Ele serve para que, em casos de emergência ou dúvida, se evite um quadro de hipoglicemia severa.
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