If you have recently been diagnosed with diabetes, there is bad news and good. The bad news is that diabetes is a serious metabolic disease that can impair your lifestyle, cause heart and kidney failure, loss of sight as well as a number of other complications. The good news is that it is easily treatable through a combination of diet, exercise and prescription medications. Exercise can be the most effective part of your treatment plan, costs the least and has the fewest side effects.
Step 1
Get a check-up with your family physician before you begin any type of exercise program. This will serve as your baseline information and inform both of you how much work you have ahead and how much progress you are making along the way. Most check-ups include a comprehensive physical examination, a complete blood test (including fasting blood glucose), your height, weight and a resting electrocardiogram. The results of these tests will help your physician outline a sound exercise program and let you know what to be on the lookout for as you exercise.
Step 2
Calculate your exercising heart rate range. You will want to stay within this heart rate range to help you lose weight, lower your blood glucose level and increase your cardiovascular fitness without overdoing it. A good place to exercise is within 50 to 70 percent of your maximum heart rate. Here is how to calculate your target heart rate range: 1) Subtract your age from 220. 2) Subtract your resting heart rate (in beats per minute) from the result of step number one. 3) Multiply the result of step number two by .50 (representing 50 percent). 4) Add your resting heart rate back onto the value computed in Step 3. 5) Follow Steps 1 through 3 using .70 (representing 70 percent) and add your resting heart rate onto the result.
For example: a 55-year-old man with a resting heart rate of 70 bpm should exercise between 117 and 136 beats per minute:
220 - 55 = 165 - 70 = 95 x .50 = 47.5 + 70 = 117.5 bpm
220 - 55 = 165 - 70 = 95 x .70 = 66.5 + 70 = 136.5 bpm.
Step 3
Check your resting heart rate before you begin exercising and for one minute after finishing, using a digital stopwatch. Both should drop as you become fitter. Record the results in a journal or notebook.
Step 4
Check your blood sugar level before you begin exercising--especially if you are a Type I diabetic who injects insulin or a Type II diabetic who takes medications to enhance insulin sensitivity. Be sure that it is within a safe range before you start exercising. Your doctor will be able to advise you on what safe ranges are for your specific condition. It is also a good idea to carry something sweet like hard candy in case your blood glucose drops while you are exercising.
Step 5
Exercise within your exercise heart rate range. Start slowly, planning on exercising for 10 to 15 minutes in the beginning and increase your duration approximately 10 percent per week until you can comfortably exercise for 45 to 60 continuous minutes.
Step 6
Make a goal with your registered dietitian and doctor to expend at least 500 calories per day. This will result in you losing 1 lb. of fat per week until you reach your target goal. Reducing weight may help you reduce the amount of medication you are taking and lower your glucose.
Step 7
Pay close attention to the condition of your feet. Keep them clean and dry at all times. Many diabetics have neuropathy, which prevents them from sensing pain from blisters or infections. Make sure that your shoes fit properly, your socks are free from wrinkles and that you don't develop hot spots that can turn to blisters. Something as simple as a blister can turn into a serious infection.
Tips and Warnings
- Begin easy. Stay at 10 to 15 minutes a day for the first week. Record your results in a notebook and share them with your doctor. Stay well hydrated during exercise.
- Never increase the exercise intensity and duration at the same time. If you are a Type I diabetic, avoid injecting insulin in the muscles you'll be using. For example, do not inject insulin into your thigh if you are a runner or walker.
Things You'll Need
- Exercise clothing and shoes
- Digital stopwatch
- Exercise log or notebook
