Physical Activity
It is never too late to get started on a fitness routine! No matter how young, old, or busy you currently are, there is an exercise program to fit your lifestyle. Exercise can enhance insulin sensitivity and improve blood glucose control.
Consult with Your Physician
Before starting an exercise program, it is important to consult with a physician to obtain a thorough medical examination. Your doctor can recommend an exercise program that fits your individual health needs.
If you have diabetes, your physician, diabetes educator, or pharmacist may recommend a different meal plan or insulin dose based on your activity level and timing of exercise. If you take insulin, you should avoid injecting at sites too close to muscles involved in the exercise because the insulin may be absorbed too fast. For example, avoid injecting into your leg if you are going jogging. Before beginning to exercise, you should:
- Always test your blood glucose levels
- Eat a carbohydrate snack if your blood glucose is less than 100mg/dL
- Avoid physical activity if your blood glucose is high (>300 mg/dL)
- Do not exercise if your fasting blood glucose is greater than 250mg/dL and you have ketones in your urine with Type 1 diabetes
- Test your blood sugar again if you notice low blood sugar symptoms during exercise. Have another carbohydrate snack if your blood glucose is less than 70mg/dL. After 15 minutes, recheck your level. If you are still below 70mg/dL have another snack. Repeat steps until blood sugar is >= 70 mg/dL.
Benefits of Exercise
Physical activity is important for all people and especially those people with diabetes or those who are at risk for diabetes.
It impacts health by reducing the risk of:
- Heart disease and stroke
- High blood pressure
- Colon cancer
- Bone, muscle, and joint disease
- Arthritis
- Depression and anxiety
- Obesity
- Stress
People who have been diagnosed with diabetes or those who are at risk for diabetes can significantly improve their health or decrease their risk with regular physical activity.
Tips to Get Started
- Start slow & follow your doctor's recommendation
- Wear comfortable shoes
- Keep an activity log
- Find an exercise partner
- Be consistent with routine and timing
- Wear a medical ID bracelet or necklace
- Drink fluids before and after exercising to avoid dehydration
- Join a gym or a class for motivation
- Set goals and reward yourself for reaching them
- Carry food or glucose tablets in case of low blood sugar
Physical Activities
Variety is the key to any exercise program! It is important to participate in activities that improve both your aerobic and muscular fitness. Find activities that are fun, enjoyable, and fit into your schedule. Some suggestions include:
- Walking/running/jogging/hiking
- Bicycling
- Dancing
- Swimming
- Skiing/skating
- Weightlifting
- Chair exercises
Your Exercise Program
After choosing an exercise that is suitable, incorporate the three parts of every healthy exercise program:
Warm-up: A brief walk followed by light stretching slowly raises your heart rate and loosens up your muscles. This gets your body ready for your workout and reduces your risk of getting injured.
Workout: The key is to choose an exercise that you really enjoy and gradually step it up as your fitness level increases. Stay with your program. You may only be able to workout for 5 to 10 minutes when you start. Over time, you can build up to 25 or 30 minutes. Work with your health care team to adjust your exercise, meals, and medicines as you get in shape.
Cool-down: Slow down gradually until your breathing becomes more normal. For example, if you've been jogging, walk for 5 minutes to cool down. Some people prefer to stretch at the end of their workout when muscles are warm and can stretch more easily. When your breathing is back to normal, start your stretching routine. You can use this personal workout log below to help you record your workout and chart your progress over time.
Personal Workout Log
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Calories Burned Chart
Regular exercise combined with good nutrition is the key to losing weight. Exercise burns calories and increases your metabolism to help you lose weight. Use the following chart to determine the approximate number of calories that would be burned during 30 minutes of the following exercises. Remember that the amount burned varies in propotion to height and weight.
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Playing basketball
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282
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376
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Bicycling
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163
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217
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Gardening
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195
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260
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Hiking
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204
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272
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Jogging at 5 mph
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270
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360
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Mowing with a light push mower
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135
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180
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Playing tennis (singles)
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234
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310
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Walking at 1 mile per hour
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68
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90
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Walking at 5 miles per hour
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225
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300
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View chart larger
Exercise Precautions
When exercising, your muscles use blood glucose for energy. Your body may continue to clear glucose from the blood for a long time after some activities. For this reason, exercise may cause hypoglycemia (low blood glucose) for even up to 12 hours later; therefore, it is important to carry a form of glucose with you and to be aware of the symptoms of hypoglycemia.
