Being active

Medical professionals agree that exercise is very helpful to people with diabetes.

Regular physical activity:

• May lower blood glucose levels
• Aids in weight management
• Can help you use insulin better
• Strengthens the heart
• Improves blood circulation
• Can lower blood cholesterol
• May relieve stress
• Strengthens bones and tones muscles
• Helps you look and feel better

Basic guidelines

Be sure to talk to your healthcare provider before beginning or changing your exercise routine. Your diabetes-care team can help you create an exercise plan that's right for you. For example, if you have an eye problem related to your diabetes, it can become more severe by exercise that involves jumping or jogging.

Your healthcare provider may want you to check your blood glucose levels more often during exercise, especially when starting a new activity. For some people who take insulin, there can be a delay in the effects of exercise which can cause hypoglycemia (low blood glucose) 4 or 5 hours after exercising. Your healthcare provider may recommend that you check your blood glucose at that time, as well as right before and right after you exercise, so you won't have any blood glucose surprises.

It could be dangerous to exercise if your blood glucose level is too low. It is a good idea to carry a fast acting carbohydrate snack with you, such as hard candy or glucose tablets, just in case your blood glucose level drops suddenly. If you have type 1 diabetes, do not exercise if you test positive for ketones. Exercise usually lowers blood glucose, but if you have ketones, strenuous activity can make blood glucose levels go even higher. It's a good idea to carry your diabetes identification and take your cell phone or a little money with you when you exercise, in case you need to make an emergency phone call.

Find an activity you like

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

Health experts recommend exercising 30 minutes daily to maintain your current weight and 45 minutes of daily exercise if your goal is to lose weight. Your healthcare provider will help you develop an exercise program that is right for you. At first, keep your exercise 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 of time or out of shape, try exercising in 10 minute segments during the day.

When should you exercise

One to 3 hours after meals is the best time for most people with diabetes to exercise. It's best not to exercise when your insulin or diabetes pills are having their peak effect. If you're not sure, your diabetes-care team can tell you when your insulin is likely to be working at its peak.

Protect your feet!

• Check inside your shoes and socks for anything that might injure your feet
• Wear comfortable shoes and socks that fit well
• Examine your feet after you exercise
• Notify your healthcare provider 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.” — P.T. 64 years old