Exercise is a vital component of diabetic management, according to the American Diabetes Association. The physical activity you choose doesn't have to be intensive or include running a marathon, but it must be regular. Physical activity can help prevent serious complications associated with diabetes.
Significance
Losing even a small amount of weight can help control blood pressure and lower cholesterol and blood-glucose levels, according to the American Diabetes Association. You can see immediate benefits by losing even 5 percent to 10 percent of your overall weight. Losing 10 to 15 pounds can reduce the amount of medication you must take to manage your disease and bring your blood-fat count to healthier levels.
Getting Started
While you should aim for 30 minutes per day of physical activity, according to the American Diabetes Association, 10 minutes a day is an effective place to start. Taking small steps such as walking for 10 minutes can lead to more healthy habits. Even five-minute activity breaks can be helpful if you've been sedentary for a while. Exercises should be realistic for your health and lifestyle, and enjoyable so you continue doing them.
Considerations
Blood-sugar levels must be checked prior to exercising, according to the Mayo Clinic. After getting approval from your doctor to begin an exercise program, you should check your blood-sugar levels 30 minutes before exercising and then again just prior to starting. If your numbers are 100 mg/dl, you may need to eat something before you begin. It is safe to start exercising if your numbers range between 100 and 250 mg/dl. Any numbers above 250 require that you wait until your blood sugar is under control.
Types
Low-to-moderate aerobic exercise should be performed three to four times a week for 20 to 60 minutes to reduce your weight and keep your blood sugar manageable. According to the American Council on Exercise, most aerobic exercises are appropriate for people with diabetes and can include running, swimming, cycling or walking. Resistance training to improve muscle mass also will aid in your weight-loss efforts and can include weightlifting or other resistance exercises such as push-ups or sit-ups. Resistance should remain low or moderate and be done twice a week for one set of 10 to 15 repetitions on each exercise.
Warning
Resistance exercises can increase insulin and aerobic exercise can cause insulin levels to drop. You should wear an identification bracelet and notify the staff at a gym or fitness center about your condition, or work out with a partner so he can administer help, if necessary. According to the American Council on Exercise, you should carry a high-carbohydrate snack in case your glucose levels change significantly during your workout.
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