We all know that exercise is important to keep a body healthy, but it’s especially crucial for people living with diabetes to maintain a good workout routine!
Aerobic exercise can help your body use insulin better, and move blood sugar from the bloodstream into the muscles, where it’s then burned up. Additionally, it helps reduce the risk for heart disease, can lower blood pressure, and improve cholesterol levels.
Thirty minutes of moderate-intensity aerobic exercise at least five times a week is recommended. To reach moderate-intensity you should be working hard enough to talk, but not to sing!
If you haven’t been super active recently, that’s okay! Start small with just five to ten minutes of walking each day. Over time, you’ll feel stronger and see your fitness improve.
If walking around the block sounds boring to you, no worries - you’ve got options!
Make physical activity fun by: -dancing to a few songs each day -swimming around a pool, or just treading water for a few minutes -climbing the stairs instead of taking the elevator -parking further away from the entrance when you’re running errands -hiking a trail with some friends -ice skating or roller skating -playing basketball, golf, or badminton with a friend -gardening or other yard work -cleaning the house, or organizing a large space like a closet or a garage
Safety first! If you’re over the age of 35, you may need to take a stress test to determine what level of activity is safe for you. Be sure to check your blood sugar before and after exercise, and don’t exercise if your blood sugar is over 250 and you have ketones. If your blood sugar is over 250, but no ketones are present, follow these guidelines: -Type 1- If blood sugar exceeds 300, test within 5-10 minutes of exercising. If your blood sugar drops, continue. If it doesn’t, stop exercising. -Type 2- If your blood sugar exceeds 400, do not exercise.
The best time to get moving is about an hour after you eat. Make it a habit to always carry some carbohydrate snacks with you (juice, candy, etc.), and drink plenty of fluids!