DIABETES AND PHYSICAL ACTIVITY

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Physical Activity

  Being active is another part of living healthy and managing diabetes. Any type of physical activity you do will help lower your blood glucose.
 Other benefits include:
 • Improving your A1C, blood pressure, and cholesterol 
• Having more energy
 • Relieving stress
 • Burning calories to help you lose or maintain your weight
 • Keeping your joints flexible
 • Increasing your strength 
• Improving your balance to prevent falls 
• Lowering your risk for heart disease and stroke
Types of physical activity Any activity you do is helpful, so you may as well do things that you enjoy. Exercise with friends and family for even more fun. There are four main categories of activity that all provide important benefits: Aerobic exercise helps to keep your heart strong. Aim to do 30 minutes at least 5 times a week. Start slowly! 
• Walking • Aerobics (floor, water, or chair aerobics)
 • Bicycling
 • Tennis
 • Dancing
 • Gardening
 • Playing with grandchildren • Swimming
 • Raking leaves
 • Golfing (walk the course!) Strength training helps to maintain and build muscle. 
Try to do strength exercises at least twice a week. • Lifting free weights/using weight machines • Using resistance band
s • Climbing stairs
 • Calisthenics (this includes push-ups, pull-ups, sit-ups)
 • Carrying groceries • Gardening (like digging or hoeing)
 • Doing yoga and tai chi exercises
Stretching helps you stay flexible and prevent stiffness. Stretch as often as you can. 
• Basic stretches 
• Yoga 
• Pilates Balance exercises help you stay steady on your feet. They are especially important as you get older. Do balance exercises 3 or more days a week.
 • Walking backwards or sideways
 • Walking heel to toe in a straight line 
• Standing on one foot
 • Standing from a sitting position Exercise and blood glucose How exercise affects your blood glucose will vary depending on how long you are active and other factors. If you take insulin or some diabetes pills, there are a few things you should do to prevent low blood glucose (hypoglycemia) when you exercise. You can check your blood glucose before exercising. If it is under 100 mg/dl, eat some fruit, crackers, or have a glass of milk or juice. Check it again after exercising to learn how your blood glucose reacts to exercise. Bring a snack if you’ll be out and moving for several hours.

 Safe exercise 

 You should warm up, stretch, and cool down to prevent injuries. If you are not active right now, you need to start slowly. You should be able to talk while you are exercising to make sure you aren’t working too hard. If you have other medical conditions or diabetes complications, talk to your doctor before increasing your activity. He or she will tell you what kind of activity is safe for you. Once you can exercise for 10 minutes at a low intensity, add a few minutes each day until you are at your goal. For most people, walking is a good way to start. If you have trouble walking, try activities like swimming, chair exercise classes, or using a stationary bike.  

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