Keeping Fit & Getting Started
Physical activity is key to helping manage your diabetes.
It can help control your blood glucose, cholesterol, and blood pressure, and improve your mood. Use the tips below to help you get up and get moving.
Promote safety first
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Speak with your doctor to make sure it is safe for you to exercise
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Monitor blood glucose before and after exercise to avoid hypoglycemia (low blood glucose less than 70 mg/dl). Always keep your blood glucose meter with you when you exercise.
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If you are injecting insulin or taking sulfonylurea pills, eat carbohydrates if your blood glucose is below 100 mg/dl before exercising. Good choices include a granola bar, fruit or snack crackers.
How much is enough?
Aerobic: Aim for 30 minutes of aerobic activity on most days of the week such as walking, biking, or swimming. If you don’t have 30 minutes, divide the time into 10 minute segments. You will still get the same health benefits when splitting exercise into shorter sessions. Resistance training: Aim for three days per week of resistance training. Ways to move more
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Take the time to walk to a co-worker's desk, instead of calling or emailing them.
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Walk through the grocery store once before you shop.
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Wake 10 minutes early for refreshing morning walk.
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Play in your backyard. Try badminton, croquet, soccer or even a game of tag.
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Hike in a new park each week.
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Walk around your house while talking on the phone.
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Take advantage of exercise shows on TV. Check your local network listing for times.
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Visit the library for exercise DVD’s.
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To strengthen your muscles, use cans or empty plastic bottles filled with sand for hand weights.
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Pop in your headphones. Working out to music helps increase your fitness level and makes you feel more like exercising.
“As a diabetes educator, I find that my patients embrace activity when they find out it’s okay to split the 30 minute guidelines into three 10 minute segments. I can see the stress slide away and be replaced by – I can do this!” — Lucy Cole, MA, RD, CDE, CD
Three ten minute workouts — now that’s a simple win!
Article written by: LUCY COLE, MA, RD, CDE, CD, FIT4D NUTRITION COACH
References:
American Heart Association, The Art and Science of Diabetes Self-Management Education, Diabetes Care, Clinical Diabetes, Brunel University West London, Medicine & Science in Sports & Exercise, Diabetes Spectrum, Journal of the American Dietetic Association, Diabetes Care