Spring in your step
Exercise can be done in your home or around your neighborhood. Make it fun and you'll be more likely to stick with it. PHOTO COURTESY METROGRAPHICS
Exercise is one of the most effective ways for people with diabetes to manage blood glucose and stay healthy.
“In addition to controlling blood sugar, the main energy source for exercise, regular exercise trains the heart to become stronger, and helps regulate insulin,” says American Association of Diabetes Educators spokesman Richard Peng, clinical exercise physiologist/diabetes educator.
Peng says that people with diabetes should follow several strategies to beginning and maintaining vibrant exercise programs:
1.Start at home.Exercise can be done in your home or around your neighborhood. It does not have to take place in an exercise facility or health club. If you have never begun an exercise program, committing yourself to a gym membership won’t get you to stick with your exercise if you do not have an established routine.
2.Make it fun. Exercise does not have to be a major obstacle you have to overcome in order for it to be successful. Start out with the exercise or physical activity you already enjoy and do more of it.
3.Establish a routine. Decide on how often you are going to exercise. Remember to consult your health care provider before you begin to exercise to make sure you don’t have any health conditions that may worsen from exercise. When starting out, remember to give your body time to recuperate between each session and for you to adapt to the new schedule. For instance, if you decide to do a brisk walk around the neighborhood, start with 30 minutes every other day, or 10 minutes two to three times each day.
4.Exercise apps. There are a number of free apps for exercise. If you enjoy walking, download an app such as MapMyWalk to track your walk. For strengthening exercises, the 7 Minute Workout app provides strengthening exercises. Remember to always work within your ability.
5.Prevent hypoglycemia.During and after exercise, your body will use the sugar in your body at a higher rate. To prevent hypoglycemia, get to know your body by checking your blood sugar before and after you exercise. To be safe, keep close 15 grams of a simple carbohydrate such as glucose tablets (follow package instructions), 2 tablespoons of raisins, 4 ounces (½ cup) of juice or regular soda (not diet), 8 ounces of nonfat or 1 percent milk, or hard candies, jelly beans, or gumdrops (see package to determine how many to consume).
AADE is a multidisciplinary professional membership organization dedicated to improving diabetes care through education. With more than 14,000 professional members including nurses, dietitians, pharmacists, exercise specialists, and others, AADE has a vast network of practitioners involved in the daily treatment of people with diabetes. Learn more at www.diabeteseducator.org.
