Physical Activity
When you see children you notice they are always moving and active. As
we age, we get less active and feel like we are busier. We get busy with
work, family and other things and do not take the time to stay physically
active, exercise. But physical activity is as important, or maybe even
more important for people with diabetes.
Why is physical activity important?
Physical activity has many good effects. The more you do the more you
can do. Being more active will help you even feel better about yourself.
And as this happen you will be able to take better care of yourself and the
diabetes.
Exercise and physical activity will help keep your blood sugar down.
Exercise will use energy and lower blood sugar. Physical activity will
also improve insulin sensitivity and make the insulin you have work better.
Activity will burn calories and help you lose weight. Losing weight will
help your insulin work better. Exercise can help you deal with stress.
Exercise has even more benefits for people over 50. Activity can help
keep the joints more mobile and less stiff. It will help keep bones
stronger and less likely to break. And you will have more energy.
What are some physical activities?
You don't have to jog or set aside a hour every day for exercise.
Walking, dancing, swimming are all good activities. It is good to work up
to a 30 minute period even you start out with just 10 minutes a day. Also
even little bursts of extra activity can help.
What are some ways to increase activity?
The hard part is getting started. One way to start is to add activity
throughout the day. Some ways of doing this are
- park at the far end of the parking lot and walk a minuet or two extra
into and out of the store
- use stairs
- walk instead of driving to nearby places
What is the next step in getting more exercise?
When you have become more activity in the average day you will want to set
aside a specific time for exercise. You could set up a exercise
appointment three days a week.
What are some good activity programs?
You do not have to buy any special equipment or join a club.
Anything that helps you be more active and that you enjoy is a good program.
Walking programs are a good way to get more exercise. You
can walk inside or out; alone or with a friend; at home or when you
travel. Start by walking just around your block or just 10
minuets. Slowly add to the distance. You could start
training to walk in a charity walk-a-thon.
Other activities include
- dancing
- swimming
- bicycling
- golf
- tennis
- exercise classes or DVDs
What should I do before I start an exercise program?
It would be a good idea to discuss your plans with your doctor to
be sure it is safe for you to start a plan.
Be sure to choose shoes that are comfortable and fit your feet
well.
If you take insulin or diabetes pills, activity might make your
blood sugar go too low. It would be good to check your blood
sugar before you exercise and even carry a piece of hard candy or
glucose tablet with you.
How can I stick with my new activity plan?
It can be very hard to stay with a activity plan. It will
help to start slow and build up. Don't overdo at the start.
You are in this for the long haul.
Do what you can, with what you have, where you are.
Theodore Roosevelt
It may help to keep a record of your activity. Write down
when you exercise and what you do and how long. You can note
your blood sugar levels before and after. You can record how
you feel after you exercise. When you reach a set goal then
reward yourself.
- Choose an activity you will enjoy
- Schedule a specific exercise time
- Do it with a friend
- Sign a agreement with your doctor
- Plan a backup activity in case of bad weather