Importance of Exercise in Diabetes

If you have diabetes, being active makes your body more sensitive to insulin (the hormone that allows cells in your body to use blood sugar for energy), which helps manage your diabetes. Physical activity also helps control blood sugar levels and lowers your risk of heart disease and nerve damage.

Some additional benefits include:

• Maintaining a healthy weight
• Losing weight, if needed
• Feeling happier
• Sleeping better
• Improving your memory
• Controlling your blood pressure
• Lowering LDL (“bad”) cholesterol and raising HDL (“good”) cholesterol

How To Benefit From Physical Activity

The goal is to get at least 150 minutes per week of moderate-intensity physical activity. One way to do this is to try to fit in at least 20 to 25 minutes of activity every day. Also, on 2 or more days a week, include activities that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).

Examples of moderate-intensity physical activities include:

• Walking briskly
• Doing housework
• Mowing the lawn
• Dancing
• Swimming
• Bicycling
• Playing Sports

These activities work your large muscles, increase your heart rate, and make you breathe harder, which are important goals for fitness. Stretching helps to make you flexible and prevent soreness after being physically active.

Ways To Get Started

Find something you like. Exercising by doing something you enjoy is important because if you don’t like it, you won’t stick with it. Find an activity that you and your healthcare provider agree you can do regularly for the best results.
Start small. If you’re not already physically active you should begin slowly and work your way up to the desired level. For example, you could park farther from the door, take the stairs, do yard work or walk the dog. Start small and gradually add a little more time and intensity each week.
Find a partner. It’s more fun when someone else is counting on you to show up. Having a partner may help you continue to be active.
Pick a goal. An example of a goal could be to walk a mile every day for a month or to be active every weekday for 30 minutes. Be specific and realistic. Always discuss your activity goals with your healthcare provider.
Schedule it in. The more regular activity you do, the quicker it will become a habit. Think of ways to link activity to daily life. For example, you could schedule walking with a co-worker after lunch. Try not to go more than 2 days in a row without being active.

Special Considerations for People With Diabetes

Before starting any physical activity, check with your healthcare provider to talk about the best physical activities for you. Be sure to discuss which activities you like, how to prepare, and what you should avoid.
Drink plenty of fluids while being physically active to prevent dehydration (harmful loss of water in the body).

Make sure to check your blood sugar before being physically active, especially if you take insulin.

• If it’s below 100 mg/dL, you may need to eat a small snack containing 15-30 grams of carbohydrates, such as 2 tablespoons of raisins or ½ cup of fruit juice or regular soda (not diet), or glucose tablets so your blood sugar doesn’t fall too low while being physically active. Low blood sugar (hypoglycemia) can be very serious.
• If it’s above 240 mg/dL, your blood sugar may be too high (hyperglycemia) to be active safely. Test your urine for ketones – substances made when your body breaks down fat for energy. The presence of ketones indicates that your body doesn’t have enough insulin to control your blood sugar. If you are physically active when you have high ketone levels, you risk ketoacidosis – a serious diabetes complication that needs immediate treatment.

When you’re physically active, wear cotton socks and athletic shoes that fit well and are comfortable.
After your activity, check to see how it has affected your blood glucose level.
After being physically active, check your feet for sores, blisters, irritation, cuts, or other injuries. Call your healthcare provider if an injury doesn’t begin to heal after 2 days.