Exercising With Diabetes

Everybody Needs Exercise:

Exercise is a great way to lose weight and become fit. Regular exercise can lower your risk of cardiovascular diseases and it helps lower blood sugar levels, too. The kind of exercise you choose is also important. You should always talk to your doctor before starting any exercise program. If you have any underlying or co-existing medical problems besides diabetes, your doctor might suggest that some forms of exercise are better for you than others.

What To Do Before You Exercise:

Always check your blood sugar before and after you exercise. If your blood sugar is lower than 100 mg/dl, make sure you eat a snack before you start. Exercise lowers blood sugar so you don't want to start out too low. Hypoglycemia can occur during exercise or during the next 12 hours that follow. If you feel faint or dizzy, weak or confused, stop exercising right away and drink some orange juice or other source of quickly digested sugar. It's a good idea to take a snack with you, just in case.

What To Watch For:

Depending on what exercise you do, your feet can take a pounding. Always look them over for sores or blisters before and after you exercise. Make sure that your workout shoes fit well and are comfortable. Wear soft, absorbent socks. If your feet are already compromised from poor circulation, choose an exercise that doesn't put undue pressure on them, such as swimming, yoga or tai chi.

If you use insulin, make sure that you inject into your abdomen, not your leg or arm muscles when you exercise.

Be On The Safe Side:

If you have diabetes, you must be more careful than the average person. Ask your doctor about exercise, if you have any of these symptoms or conditions:

• Is your blood glucose level over 250 mg/dl?
• Do you have any symptoms of cardiovascular problems?
• Do you have any evidence of retinopathy, neuropathy, or nephropathy at this time?
• Any other ongoing health problems that might limit your ability to exercise safely?

Your doctor will advise you whether exercise at this time is appropriate for you.

Things That Make Sense:

Make sure you drink enough liquid before, during and after your session. Being dehydrated can raise blood sugar. Drinking water throughout the day keeps cells functioning, even when you're not exercising. Six to eight glasses a day will keep you hydrated and may help your diet as well.

Warm up before you start to exercise and also cool down when you're done. This eases your body into the more strenuous portion of your exercise and allows your heart rate to return to normal after you're finished.

Exercise As You Go:

There's no need to join a gym or have a personal trainer, to make exercise a part of your life. Walking is free. Shopping malls often open early for "mall walkers" who want to do laps in a well-lit climate controlled environment. This is especially good if you live in an area where the weather doesn't always cooperate.

Park your car farther away and walk the rest of the way to your destination. Use stairs instead of elevators. Wear a pedometer. Adding 10,000 extra steps each day can really help.

Timing Is Everything:

Try to get about 30 minutes of exercise a day, 5 times a week. This is a good amount to shoot for to help you become more fit. If you're a beginner, it's best to build up gradually. Start by doing 5 to 10 minutes a day and increase by five or ten minutes each week until you're up to speed. It's better to build up by degrees than to burn out after a single strenuous session.

Good Luck On Your Mission:

Whatever you choose, whichever exercise is right for you, make sure it's something you enjoy. It's a lot easier to face the music everyday, if you really enjoy the dance. And that reminds me, ballroom dancing is hot right now. That's another good way to get your exercise and have fun at the same time. So, enjoy. You don't have to look like a Nike ad to reap the benefits of exercise. Bodies in motion are healthy bodies.