Primary Care
Believe in Better Health Toolkit
Diabetes and Exercise
How does exercise help
manage diabetes?
-
Regular exercise benefits diabetes by improving
insulin control and reducing the risk for cardiac
complications.
-
Increases energy and can simply make you feel
better!
-
Increases strength and ease of movement.
-
Helps to control blood pressure, blood fats
(lipids), and blood sugar.
Your Specialized Exercise Prescription
-
Exercise should be performed on a regular basis,
preferably 5-7 days per week.
-
Best to exercise at a low to moderate intensity.
Avoid exercising at high intensity.
-
Strive to exercise for 20-40 minutes. Build
up slowly and gradually to this level.
-
If you exercise longer than one hour, monitor
blood glucose levels periodically using a "finger
stick".
-
Select an activity that you enjoy. Morning is
best, avoid exercise in the evening.
-
Wear clean, smooth-fitting socks made of natural
fibers.
-
Choose well fitting shoes that offer comfort
and support.
-
Exercise can be many things; walking, dancing,
or water walking. The key is continuous activity.
Principles of Success
-
Find an exercise partner or class you can join.
-
Do not compare yourself to others. Just do the
best you can each time.
-
Always take the time to care for you feet.
-
Start slow, gradually add a few more minutes
of aerobic activity each week until you can
sustain 40-60 minutes of continuous activity.
-
Always warm up and cool down (in the 20-60 minutes)
to allow your body time to adjust to the
demands of exercise.
Precautions
-
Insulin should not be injected into sites on
the exercising limb if exercise is planned
for immediately after the injection.
-
Carry something to eat that contains carbohydrates
(glucose/sugar). Use it to prevent or treat
low blood sugar if needed.
-
Drink more liquids that contain no calories,
when exercising.
-
Stop exercising immediately if you have warning
symptoms: faintness, headache, visual disturbances,
confusion, apathy, nervousness, unsteadiness of
gait, or tremor of the hands.
-
Best to exercise at your peak energy level,
usually one to three hours after meals.
-
Always check your feet for signs of redness
or infection. Call you doctor immediately
if you have a foot problem.
-
Do not exercise if your blood sugar is higher
than 240 mg/dl, or if you have pain in your
legs or feet.
-
Avoid exercising in extreme heat or cold.
|
|
Source: Center for Lifetime Wellness, University of Rochester
Medical Center, 2003.
(complete index of Believe
in Better Health Toolkit files offered on this Web
site with links to printable versions)