How Diabetics Can Be Physically Active, Control Blood Sugar

“We know from research that 30 minutes of physical activity a day, at least five days a week, can help in delaying or preventing the onset of Type 2 diabetes. We also know that many people want to start a program for increasing their level of physical activity but simply don’t know where to begin.” – Lynn Nicholas, FACHE, CEO of the American Diabetes Association 

You can become physically fit without having to join a gym.

Before beginning any new activity always talk to your doctor. Ask about your prescription and over-the-counter medications and whether you should change the amount you take before you exercise. If you have heart disease, eye problems, or foot problems, ask which types of physical activities are safe for you.

Research has shown that physical activity can:

• lower your blood glucose and your blood pressure
• lower your bad cholesterol and raise your good cholesterol
• improve your body’s ability to use insulin
• prevent heart and blood flow problems
• lower your risk for heart disease, stroke and nerve damage
• keep your heart and bones strong
• keep your joints flexible
• lower your risk of falling
• help you lose weight
• reduce your body fat
• give you more energy
• reduce your stress levels

Talk with your doctor about how to warm up and stretch before exercise and how to cool down after exercise. Then start slowly with 5 to 10 minutes a day. Add a little more time each week, aiming for up to 30 minutes 5 days a week. Children need 60 minutes of exercise each day. You could try:

• walking briskly
• hiking
• taking the stairs rather than the elevator
• swimming or taking a water-aerobics class
• dancing
• riding a bicycle outdoors or a stationary bicycle indoors
• taking an aerobics class
• playing basketball, volleyball or other sports
• in-line skating, ice skating or skateboarding
• playing tennis
• cross-country skiing

Strength training with hand weights, elastic bands or weight machines two or three times a week builds muscle. When you have more muscle and less fat, you’ll burn more calories because muscle burns more calories than fat, even between physical activities when you’re not “exercising.”

Stretching is good for you for several reasons. It increases your flexibility, lowers stress, and helps prevent muscle soreness after other types of exercise. Your doctor can tell you what kind of stretching is best for you.

Decide on an activity and set goals. What type of physical activity you want to do? What clothes or accessories do you need? What days and at what time will you exercise? For how long each time? How are you going to warm up and cool down after exercising? What do you do if the weather is bad, what’s your back-up exercise plan? How are you going to measure your progress — weight loss, the way your clothes fit, your blood sugar level, etc.?

You could also find a buddy with whom to exercise. Many people find that they are more likely to do something active if a friend joins them. It’s also easier this way to keep track of your physical activity. Together or alone, write down when you exercise and for how long in your blood glucose record book. You will be able to track your progress and to see how physical activity affects your blood glucose.

Once you’ve been exercising for a while, decide how to reward yourself, which means, do something nice for yourself when you reach your activity goals. For example, treat yourself to a movie or buy a new plant for the garden. But staying active is the key.

One of the keys to staying on track is finding some activities you like to do. If you keep finding excuses not to exercise, think about why. Are your goals realistic? Do you need a change in activity? Would another time be more convenient? Keep trying until you find a routine that works for you. Remember, when you take care of your diabetes, you’ll feel better and reduce your risk for problems with your kidneys, eyes, nerves, feet and legs, and teeth. You’ll also lower your risk for a heart attack or a stroke.

Because as you know, for diabetics, eating healthfully and being physically active is a life or death matter.

Jeff Kreisberg is a patient advocate, educator, scientist author of the book “Taking Control of Your Healthcare,” and, until his retirement, a professor at the University of Texas Health Science Center in San Antonio, Texas. Jeff also blogs regularly on health issues on his website, Taking Control of Your Healthcare. Follow him on Twitter: @kreisberg.

References:

http://diabetes.niddk.nih.gov/dm/pubs/physical_ez/

http://www.amputee-coalition.org/inmotion/mar_apr_07/physical_activity_diabetes_prev.html