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Never start a new exercise program without checking first with your health care team!
Exercise is one of the most important things you can do to keep your blood sugar levels in balance and to decrease your risk of diabetes complications. Exercise makes you more fit. It also makes you feel better, look better, and boosts your self-esteem. Exercise can strengthen your heart, lower your blood pressure, and reduce your stress.
How To Get Started
Visit your doctor for a complete physical examination. Your current health and fitness will help in deciding what kind of exercise program will be right for you.
Set realistic exercise goals. If you set difficult goals too soon, you may become frustrated and give up.
When You Exercise
Choose activities that you enjoy. The more choices and interests you have, the less likely you are to become bored with exercise.
Make sure you have the right equipment, clothing, and shoes. This includes medical identification - a wallet card, necklace or bracelet.
Keep track of your progress. Record each exercise session in your diary or logbook.
To begin, start slowly. Don't try to do too much at once, no matter how enthusiastic or fit you feel. Then, as you improve your physical fitness, you can increase your exercise. Test your blood sugars before you begin to exercise. Eat a snack first if your blood sugars are low. A good rule of thumb is 15 gr. of carb. per 30 minutes of exercise. (See our chart on carbs burnt per hour in this section.)
Ask your health professional about exercising when BGs are over 240 (This is for Type 1), and whether or not and how to adjust blood sugars. Always check for ketones if BGs are elevated. Drink a lot of fluids to help flush out high BGs
Always drink when exercising. Drink at least 8 oz. for every 30 minutes of exercise.
Ideally, exercise should begin about one to two hours after a meal, so the food will balance the exercise to keep your blood sugar from going too low.
If possible, plan your exercise for the same time every day. Or, have a plan for food and medication on days when activity varies.
Carry a fast-acting sugar food like commercial glucose tablets, real sugar, or raisins or juice.
Use appropriate natural-fiber (cotton, cottonwood) socks and well-fitting comfortable shoes that breathe and support your feet.
Making Exercise A Part Of Your Regular Routine
To give your body the full benefits of exercise, it is best to begin with five to ten minutes a day three to five times a week. Since it takes six weeks to turn an activity into a regular habit, it may be best to begin with a three-day program and work your way up after the close of six weeks. Once you have worked up to a five-day program, your body will benefit from both exercise and rest/rebuild time. As you are making exercise a priority part of your treatment plan, do not be discouraged if you miss an exercise period here and there. Even if you miss a week or two, just pick yourself up and begin again. A little exercise is better than none at all.
Try to exercise with a partner. Even if you lose incentive, your partner will help to keep you going, and vice versa.
A Healthy Exercise Program Is Made Up Of Three Parts:
Warm-up.
Stretching, flexing, and rotating exercises get your body ready for a workout by slowly increasing your heart rate and loosening up your muscles and ligaments, which also help to prevent dizziness and injury.
Workout.
The type of exercise you choose will depend upon your fitness and health. In order to start an exercise plan that will become a lifestyle change, you should begin with an activity you can really enjoy - maybe a ten-minute walk while listening to your favorite cassette. The goal of a workout is to get your heart rate up and your muscles and ligaments loosened. You should be able to carry on a conversation. If it is difficult to speak or catch your breath, you need to slow down. Over time, you will be able to gradually increase the pace. Whatever activity you choose, breathe deeply and try to exercise your whole body - when walking, swing your upper body and arms. If your healthcare team approves, you may gradually build to aerobic activity - which is continuous, steady, and rhythmic exercise that increases your heart rate to 70-85% of your maximum heart rate for 15-20 minutes minimum. (This level of workout will likely cause you to perspire.) Your healthcare team can help you determine the best target heart rate for your age and fitness level.
Cool-down.
To bring your heart rate back to normal, slow your activity gradually. Begin this process before you become too tired. Your cool-down activity may be continuous slow walking or the stretching, flexing, rotating exercises you used during warm-up.
After Exercise
Take off your shoes and socks to carefully inspect your feet. Look for blisters, splinters, or rubbed places. People with diabetes can get skin infections easily; so take care of any irritation immediately. Call your healthcare team or foot doctor if you have broken skin or blisters that do not begin healing within 24 hours.
Test your blood sugar to see how the activity affected you. Testing will tell you if you need to increase or decrease your snack next time. Remember, your blood sugar level can go down hours after exercise, so test immediately and then again an hour later. Also test at bedtime and increase your snack if your blood sugar level is low. Test more frequently over the next 24 hours.
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