Doctors at the American Diabetes Association (ADA) report that exercise is an important component in managing the disease. In addition to helping you keep your insulin levels under control, regular exercise can help you to lose weight and keep it off--another effective tool for managing diabetes.
Step 1
Choose at least one activity that will help you burn calories while burning off glucose at the same time. Walking and cycling are two aerobic exercises that are good choices. Start slowly by walking or biking for 10 minutes three times a week and gradually increase the time until you can continue for at least 30 minutes most days of the week.
Step 2
Break up your activity into smaller doses if you can't stay with it for 30 minutes at a time. It is better to walk or bike briskly for 10 minutes three times a day than to not do it at all. You can get the same benefits from working out in brief stints as you can from prolonged exercise.
Step 3
Lift weights to strengthen your bones and muscles. Low insulin can play havoc on the joints. Adding muscle to your frame can alleviate the pressure on sensitive joints. Begin with 1-lb. hand and ankle weights, and add pounds as your strength increases. Perform lifts in repetitions of 10 three times at least three days a week.
Step 4
Wear proper-fitting shoes when you walk and work out. People with diabetes are prone to foot infections because of poor circulation and nerve damage, report Mayo Clinic doctors. If you wear shoes that cause blisters or other injuries to your feet, you may not notice it and develop a serious infection. Check your feet after walking to make sure they are not causing any injuries.
Tips and Warnings
- Check with your doctor before beginning any exercise routine. ADA doctors report that many people with diabetes have heart problems and other medical issues that may preclude various kinds of exercise. Add exercise to activities you already do. For example, park farther from the front door at your grocery store. The extra steps will add up. Take the stairs at work or the doctor's office instead of riding the elevator.
- Check your blood glucose level before and after exercising. If it's too low before you begin, eat a few crackers before you start. By checking your blood glucose after exercise, you can monitor your levels and report the results to your doctor. You may need to have your medicines adjusted to compensate for the changes created by the activities.
Things You'll Need
- Hand weights
- Ankle weights
- Good walking shoes
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