Exercise
Thankfully, there are many great sources of information on exercise available from many great sources. Below you will find a number of valuable references on managing exercise
Diabetes Exercise and Sports Association
ADA
CDC
The Joslin Center
dLife
ChildrenWithDiabetes
If your organization would like to be listed in this section please contact us at info@balanceandstretch.org.
As a service, the Balance and Stretch Center would like to offer the following introductory information from our Balance and Stretch Success Guide.
My 3 Favorite Ways to Get Exercise Are:
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Being active is very important for a person with diabetes. Exercise can help your health in many ways. The benefits include:
- Strengthens your muscles, most importantly your heart
- Helps to keep your blood pressure, cholesterol and heart rate in target ranges
- Helps your insulin work more effectively
- Keeps your body and joints flexible
- Helps you feel rested at night
- Relieves stress
- Improves your mood by releasing natural hormones called Endorphins
Different Types of Exercise
Aerobic Exercise is when you increase your heart rate for a sustained period of time, usually at least 30 minutes without stopping. You can start with 10 – 15 minutes per day and work up to your goal of 30 minutes. You can do this by walking, running up the stairs, playing sports, mowing the lawn, etc.
Strength training will help you build stronger muscles. With more muscle, you will burn more calories even while you are resting. You don’t necessarily have to lift weights to do this. Push-ups, sit-ups, even helping to bring in the groceries are forms of strength training.
Flexibility exercises, also called stretching, will help keep your joints flexible and reduce your chances of injury while exercising. Gentle stretching for 5 – 10 minutes will help your body warm up and cool down after other exercise, but is also important by itself.
Even if you have never exercised before, you can quickly add it into your day. Simple ways are:
- Take the stairs instead of the elevator or escalator
- Park the car in the furthest spot from where you are going
- Join a sports team or take up an active hobby
- Take a dance class
- Ride a bike
- Walk or run around the neighborhood
Remember that exercise makes your insulin work better and helps bring your blood sugar down. Therefore, always have a snack with you while you exercise. Exercising for an extended period of time may also cause a “lag effect” which means that your blood sugar may drop or continue to drop in the next 4 to 24 hours. If you were exercising late in the day it would be smart to check, or ask for help to check, your blood sugar in the middle of the night. Talk with your healthcare provider about how to adjust your insulin and food intake to prevent high and low blood sugars due to exercise.
Remember to record when and how long you exercise in your log book. This will help you to see how exercise affects your blood sugar levels throughout the day.
If you are interested in our success guide, please contact us. |
