Exercise offers many benefits to diabetics, notes the University of Maryland Medical Center. But before you begin any exercise program, you must understand the types of exercises that are beneficial to diabetics and the precautions that you must take to stay safe and healthy. An understanding of your specific needs as a diabetic can help you embark on a rewarding and healthful exercise program. Always discuss an exercise program with the doctor who is monitoring your diabetes.
Benefits of Exercise
Starting an exercise program when you are diabetic can help you achieve a healthy heart and weight and more adequately control your blood glucose levels. The American Diabetes Association recommends that people with diabetes exercise for at least 30 minutes almost every day. If you are a child or a teenage,r the recommended time is 60 minutes. Any exercise where you are moving your body for the specified amount of time will help you accomplish this goal. Keep in mind that these goals are meant to be reached over time.
Getting Started
Get into the mindset of exercise by working activity into your day. The more you keep your body moving, the more you will be able to do. Walk as often as possible and climb stairs instead of riding an elevator. Do at least one physical chore each day inside the house or get outside and rake leaves or weed the garden. Find activities that you enjoy. One caution: Never exercise to the point of exhaustion.
Be Kind to Your Body
No matter what form of exercise you choose, it is important to begin by stretching your body with flexibility exercises. This allows your joints to stay limber, and a warm-up means you will be less likely to be injured. Make it a habit to stretch for five or 10 minutes before you begin any activity. Talk to your doctor or exercise trainer to learn how to properly and safely perform flexibility exercises.
Get Moving
The University of Maryland Medical Center states that "aerobic exercise increases sensitivity to insulin, lowers blood pressure, improves cholesterol levels, and decreases body fat." Aerobic exercises involve your muscles, and increase your breathing and heart rates. Many activities will give you an aerobic workout. Dancing, skating, tennis and swimming will get your body aerobically moving. Bicycle riding outside or on a stationary bike, and walking outdoors or inside on a treadmill are activities you can pursue all year long. Start slowly, then gradually increase the amount of time you spend. If you are unable to exercise for extended periods, do an activity for a few minutes after each meal or sporadically throughout the day. Instead of taking a coffee break at work, for example, take a walk around the building.
Increase Your Strength
Strength training can help strengthen your bones and muscles. You can use weights, plastic tubes or elastic bands. Do this a few times a week. As you build up muscles, your body will be able to burn more calories -- even when you are not exercising. Strength training can help you maintain a desirable body weight and more easily handle chores that involve lifting and carrying. It is important to join a class or get instruction from an experienced trainer before you begin any form of strength training. Once you learn how to properly and safely do strength training, you may decide to lift weights at home.
Precautions
Harvard Medical School's Joslin Diabetes Center advises all diabetics to consult their doctors about the type and intensity of an exercise program before beginning any activity. Your doctor will advise you whether you should increase your insulin before you exercise and what level of blood glucose you must maintain. Unless otherwise directed, diabetics should avoid extremely strenuous exercise that could weaken the blood vessels in the eyes and feet. The University of Maryland Medical Center encourages diabetics to have an eye examination prior to beginning any exercise program. No matter what activity you choose, always wear shoes that protect and support your feet, and drink plenty of fluid to stay hydrated.
References
- Joslin Diabetes Center, Harvard Medical School: Walk Your Way to Health
- Joslin Diabetes Center, Harvard Medical School: Get Smart About Exercise and Hypoglycemia
- Joslin Diabetes Center, Harvard Medical School: Creating Your Physical Activity Program
- University of Maryland Medical Center: Exercise's Effects on Diabetes
- American Diabetes Association: Types of Exercise
- American Diabetes Association: Just How Much Exercise?
