Why exercise is extra important when you have diabetes

When you exercise often, you help yourself in these ways:

• You will get better control of your blood glucose (sugar) level.

• You will strengthen your heart and reduce your risk of heart disease.

• You will lower your cholesterol and reduce your risk of heart attack and stroke.

• You will improve your blood flow, which can reduce your risk of foot infection or amputation (foot or limb loss).

• You will reach your ideal body weight sooner, and maintain it more easily.

• You will feel better. Exercise can relieve stress and help you lead an active, healthy life.

Plan regular exercise … then just do it

Your doctors and nurses or a diabetic educator can help you plan an exercise program that is right for you. Your plan should include many kinds of activities to keep things interesting! You will also want to find a workout time that fits into your daily routine.

The best types of exercise are aerobic – they strengthen your heart. Low-impact aerobic exercises like walking, biking, and swimming are often very good for people with diabetes. Stretching and toning muscles is also important. Ask your doctor what types of exercise are best for you, and how often you should do them. To get the most out of your workout, try to exercise 20 to 45 minutes a day, at least 3 to 4 times a week.

"Exercise" caution

• Talk to your doctor before starting any new exercise program.

• Make sure you have the right footwear.

• To avoid strain when you walk or jog, don't use weights.

• If you have heart problems, do not work out alone.

• If you have numbness or lack of feeling in your feet, choose a low impact activity such as walking, cycling or swimming. Do not jog.

• Exercise can lower your blood sugar. Watch for signs of hypoglycemia (low blood sugar) during your workout, and for several hours afterward if you are using insulin or other medicine to lower your blood sugar. These signs include sweating, headache, heart racing, confusion, and weakness; but some people have little or no warning before the blood sugar gets too low. If you take medicines to lower your blood sugar, carry some cheese crackers or hard candies when you work out.

• Bring your diabetic ID and some change in case you need to call for help.

• Drink fluids before, after, and as needed during exercise to prevent loss of body fluids.

As a partner to your meal plan and any medicines you take, regular exercise can help you control your diabetes and stay healthy. Who knows? You just might have some fun along the way!