Getting into Exercise

Taking steps towards a tighter waistline and tighter control

Getting enough exercise? Most of us are not. But before you begin keep in mind that exercise is anything that you make it. As long as it gets your body moving for 30 minutes a day, it is totally up to you. However, be sure to take things slow at first, especially if you have been inactive. Do not just jump into a 30-minute workout routine. Chances are you will get bored, quit or may even injure yourself. So start off with a 5- to 10-minute exercise plan and get your doctor’s input before increasing your activity.

Add some variety to your exercise plan by including different activities like:

• Sightseeing around your community—check out the homes, gardens and shops in your area.

• Water aerobics or lap swimming—bring flexibility back to your joints and work out your muscles.

• Do the twist. There are lots of exercises you can do in your home just sitting down.

• Yoga—learn to relax, build strength and improved your flexibility.

• Be a kid again. Try in-line skating, soccer, golf, volleyball or some other sports activity that you have not done since you were a kid.

And do not forget that even ordinary, everyday tasks like gardening, walking your dog or mowing the lawn can offer you a great way to tighten your waistline and improve your control.

Getting into gear

These days, it seems as if everyone is talking about exercise. But is anyone actually doing it? In spite of all the advertisements for expensive exercise equipment, the reality is that most of us still are not getting enough exercise.

While this news is not good for anyone, it is especially so for people with diabetes. But before you think, “I have heard all this before,” here are a couple of things to keep in mind:

• Regular exercise helps control your diabetes in more ways than you realise

• Exercise does not mean becoming a workout fanatic

• First, take a look at some of the benefits exercise can have on your health. In addition to making you feel and look better in the morning, exercise can:

• Help keep your blood sugar within a normal range

• Make your body more sensitive to insulin, so you may use less medication

• Alleviate and, in some cases, prevent type 2 diabetes

• Keep long-term complications from developing

Now that you know that exercise has so much to offer, it is time to get into gear and go for a walk. Or try stretching your arms and legs to get your blood pumping. Whatever activity you choose, think of a way to raise your exercise level.

The inside story about your body and exercise

You know that exercise is beneficial to your body. But do you really know

what happens to your blood sugar when you exercise? If not, developing an understanding of its effect on your body can help you control your blood sugar better during and after activity.

Fuel for energy

Every time you exercise, the sugar stored in your liver breaks down and enters your bloodstream to fuel your muscles. Once that is used up, your liver begins looking for energy from other sources.

With moderate exercise your body’s fat will begin changing into glucose, which can be great if you are trying to lose weight.The more strenuous the activity, the more glucose your liver may create—giving your muscles more than they need. This may cause your blood sugar to be higher after exercising than before. However it’s also true that exercise can make your blood sugar drop quite significantly. It mostly depends on your medication and when you last took an insulin shot.

So how can you make sure that you have enough energy and keep your blood sugar within range?

• Keep your testing kit handy— If possible, test before, during and after exercise to provide a clear picture of how your body is reacting to specific activities

• You may find you need to eat extra carbohydrates ahead of time—give your body the fuel it needs to continue exercising and to avoid post workout lows

• Time your exercise to begin an hour or more after eating, when blood sugar peaks naturally

• If you use insulin, inject into an area that will not be exercised

• One hour or more before you begin exercising

As always, be sure to talk to your doctor to discuss the best starting point for you. Then continue to adjust your plan over time. As you become more fit, your energy and insulin needs will change.

Exercise is everywhere you look!

Getting exercise is easy. In fact, it is everywhere you turn. All you have to do is stay on the lookout for ways to get your arms and legs moving and stop relying on things such as gas pedals or elevator buttons.

Here are some activities that you can do to add some exercise to your day:

• Try walking around your community. What a great way to relax, reflect and plan for the next day. You will be amazed at how easy it is to rid yourself of any stress or worries from your mind just by wandering around and enjoying the sights.

• Stretch in your seat. Bend and twist your way to greater comfort and blood circulation. Roll your head, ankles, wrists and shoulders. Wiggle your toes. Reach over your head and from side to side.

• Going up? Skip the elevator by applying the “two up, four down” rule to your day. Never take an elevator for trips less than two floors up or four floors down.

• Pump up your muscles each time you open a can or put away a book. Lifting moderately heavy items like these a few times a day is just like doing exercises while lifting weights.

• Take your foot off the gas and put it on the street. Turn those daily trips in the car into refreshing, energizing walks. Or if you have to drive, park at the far end of the parking lot and walk. It will save you from having to fight for a parking space.

When to exercise .... it is all in the timing

Each individual will be different, and Type 1 and Type 2 diabetes management can vary too, but it’s likely that the best time to exercise is about one to three hours after you eat. That is when your blood sugar is at its highest, so you should not have to eat a snack to avoid a low and because you may not have to take in more carbohydrates, exercising gives you a better chance of losing weight.

But sometimes you cannot time your exercise to fit into that two-hour window after you eat. On those days, do not skip exercising. If you want to exercise before a meal or when your insulin is peaking, eat a small snack to get the extra energy you need.

Just remember to test your blood sugar before and after exercising to help you determine how much food is right for you and to make sure that your blood sugar stays in the right range. In addition, test every 30 minutes if you are exercising for an hour or more.

Exercising for the long run

You may not win a marathon or take home a gold medal, but as a person with diabetes it is important to know that exercise is truly rewarding. In fact, you may be surprised to find out just how well exercise can help you control your blood sugar. Not to mention all of the physical and mental benefits exercise has to offer, including:

• Healthier heart

• Stronger bones

• Weight control

• Improved sense of well-being

• Alleviation of aches and pains

Those are some pretty good reasons to kick your exercise program into gear. Remember, if you are just starting out, you should always pace yourself. Increase the frequency, intensity and duration of your program as you begin to feel more and more fit. Start out by exercising 4 or 5 times a week for just 10 to 20 minutes.

Stay with it

It is easy to get discouraged or even quit exercising if you are not hooked after the first few days. Just remember to stay focused on the benefits and keep these tips in mind:

1. Warm up your muscles by stretching before exercising

2. Keep tabs on your blood sugar—test before, during and after you exercise

3. Check your feet after exercising for blisters or raw spots on skin

4. Wear a medical ID tag to alert people to your diabetes in case you need medical attention and cannot speak for yourself.