Physical activity is a tool to help manage your
diabetes. It is a very important part of your diabetes treatment
plan and can help you feel your healthiest. Physical activity is
valuable because it can:
- Lower blood sugar, cholesterol, and blood pressure
- Raise HDL ("good cholesterol")
- Promote weight loss
- Improve blood circulation
- Help the body better use insulin
- Reduce stress and make you feel better
- Increase flexibility
What do I need?
- Your doctor's permission before beginning a physical activity
program
- A physical activity you enjoy
- Properly fitting shoes
How often should I do the activity?
Start your activity slowly and increase gradually. Your goal should
be to exercise at least 30 minutes, five days per week, or as
recommended by your health care provider. A 30-minute session may
be broken up into three 10-minute sessions.
Safety tips
- To decrease the risk of low blood sugar, check your blood sugar
before you begin your session. If it's over 250 mg/dl and ketones
are present, delay the activity until your blood sugar levels are
under 250. If your blood sugar is below 100, you might need a snack
(1 carb) before beginning the activity.
- The best time for a session is 30 minutes to one hour after
eating a meal.
- Check your feet for blisters/sores before and after any
physical activity.
- If you take medicine that lowers blood sugar levels, carry a
carbohydrate source such as glucose tablets or hard candy.
- Include a 5- to 10-minute warm-up and cool-down period.
- Drink water before, during, and after physical activity.
- Try to exercise with someone.
- Check your blood sugar after an activity. For some people,
exercise can lower blood sugar for up to 24 hours.
- Carry diabetes identification.
How to start
- Set realistic goals with the help of your health care
provider.
- Make a plan. Identify ways to increase your physical
activity.
- Go out of your way to be active and decrease inactivity.
Managing your weight
If you are overweight, losing
as little as 10 to 20 pounds can help lower your blood sugar,
cholesterol, triglycerides, and blood pressure. You will lessen the
strain on your bones and joints and will feel better all the way
around. Here are some tips to help you start managing your
weight:
- Take stock. Begin by keeping track of what, when, where, and
how you eat now.
- Assess your willingness to change.
- Make a plan. Identify which habits you will change now and
which ones you will change later.
- Set realistic goals. A ½ - to one-pound weight loss per
week is a reasonable goal.
Follow a healthy eating plan:
- Eat a variety of foods from all the food
groups.
- Avoid fad diets that eliminate whole groups of
food.
- Eat smaller portions.
- Eat less fat.
- Avoid skipping meals.
- Exercise. Successful weight loss includes daily
exercise.
- Keep it off. Make your new healthy eating and
exercise changes a permanent way of life.