Being active

Exercise and activity are important to your health and blood sugar control. Even a small increase in activity can make a big difference. Your activity plan and your meal plan work together.

Being active can help to:

• Lower your blood sugar
• Reduce your need for diabetes medicine or help your body use the insulin better
• Improve your heart health
• Manage your weight

If that isn’t enough, being active can also:

• Strengthen your bones and muscles
• Give you energy
• Relieve stress
• Improve how you look and feel

Basic guidelines for being active

Be sure to talk with your diabetes care team before beginning or changing your physical activity plan. Your diabetes care team can help you create a physical activity plan that's right for you. They can help make sure your plan is safe. For example, if you have vision problems related to your diabetes, your team might suggest that you avoid physical activity that involves jumping or jogging.

Your diabetes care team may suggest that you check your blood sugar levels more often during physical activity, especially when you’re starting a new activity. If you take insulin, there can be a delay in the effects of physical activity, which can cause low blood sugar four or five hours after activity. Your diabetes care team may recommend that you check your blood sugar at that time. They may also suggest that you check right before and right after physical activity, so you won't have any blood sugar surprises.

Here are some additional tips for staying safe during physical activity:

• Bring a fast-acting carbohydrate snack with you in case your blood sugar drops too low
• Don’t exercise if you’re not feeling well
• Wear a medical identification bracelet or necklace
• Protect your feet. Wear comfortable shoes and socks that fit. Check your feet after you exercise for any bruises or blisters

Find an activity you like

Your physical activity program should include activities that you enjoy and that are convenient for you. If activity is more fun for you when you do it with someone else, ask a family member or friend to join you. You may also want to vary your routine to keep it interesting.

Health experts recommend being active at least 30 minutes five days a week to maintain your current weight and 45 minutes if your goal is to lose weight. Your diabetes care team will help you develop a physical activity program that is right for you. At first, keep your activity sessions short and don't overdo it. When exercising, you should be able to carry on a conversation without getting out of breath. If you are short on time or not yet in shape, try exercising in 10-minute segments during the day.

When should you be active?

It's best not to be active when your insulin or diabetes pills are having their peak effect. If you're not sure when that is, your diabetes care team can tell you.

Protect your feet!

• Check inside your shoes and socks for anything that might injure your feet
• Wear comfortable shoes and socks that fit well
• Check your feet after being active
• Notify your diabetes care team right away if you injure your feet

“I'm no athlete, so getting out of the chair and moving around every 20 minutes seemed like a fast run around the block at first! Now I'm walking the dog twice a day, and I've stopped pulling into the closest parking place. I know the extra walking is good for me. I wonder if that's why I sleep better at night.” — PT, age 64