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Diabetes Exercise Tips**
An article from Newsweek
Magazine says that the risk of getting diabetes is 30% lower with three
hours per week of brisk walking. Of course the following diabetes and exercise
ideas can also reduce
your need for diabetes medication if you already have this disease and can help
you to
maintain normal blood sugar levels.
Exercise also helps to prevent heart disease.
Plus, as you get older, weight lifting can help to keep
your muscles toned and "young". Here are some tips to
get you started or to improve an existing diabetes exercise program. ** See the note at the bottom of the page for
cautions.
Eight Tips for a Diabetes Exercise and Walking Program to Help
Prevent or Control the Disease
-
Find a friend or relative to be your
diabetes exercise
buddy. I’ve been hiking 3-5 miles a day for over 20
years because I meet a friend every weekday morning.
I know she expects me to be there, so I always show
up. I’d feel really guilty if I didn’t make it to
her house. Having an “exercise buddy” really works,
whether you walk or work out at the gym!
-
Start your exercise program slowly and
add a little more time each week. Often what
stops people from really developing an exercise habit,
is that they do too much and get tired and sore. That
leads them to stop exercising. We don’t want that
to happen to you! If you're doing a walking
program, always walk at a comfortable pace for as long
as you can without becoming too tired.
-
Walk or work out at least half an
hour per day - If you are really out of shape, don't start with
this much. Even 10 minutes can make a big difference!
Then add more as you feel more energy and your body adjusts to the
exercise.
Did you know that walking significantly lowers blood pressure as
well as your blood sugar? You can test this for yourself at home.
Before you walk, check your blood pressure and blood glucose levels.
Check them again after your walk and see how many points lower they
are. Keep a diary to remind you how much your exercise program helps
to keep you healthy. * See the note below before starting a new
exercise program.
-
Try doing your main
exercise in the morning. That way your body is energized and your
metabolism revved up and ready to go for the day ahead!
-
Once you've been doing your diabetes exercise program
for awhile, if you walk on a flat
surface, you can get an extra upper body work out, by using walking
or ski poles! Plus, they help keep you
balanced and safe so you’re less likely to fall. They also can help
you with your balance in wet or snowy weather. Don’t try this tip
unless you already have been walking regularly, it’s strenuous! See *
below.
-
Hike...find a park, open space or even
your city streets with some hills and walk up and
down the hills. One of the best exercises you can
do is hill walking. It's an excellent cardiovascular
workout. Remember to start gradually and
work up to longer walks, then steeper hills over time.
See * below
-
Another great diabetes exercise tip is to use light weights
while walking -
you’d be amazed at how strong your arms and upper back will get when
you carry ½ or 1 pound weights on your walks. *See note below about
consulting your doctor before doing this, especially if you have pain
in your arms or hands or have problems with your balance.
-
Just think, the best diabetes exercise is the easiest, just walk out your
door and enjoy discovering all sorts of interesting things right in
your neighborhood. Be sure you have comfortable shoes that fit well
and give your feet proper support.
**Never start a new exercise program without consulting
either your physician or another expert who can evaluate
your condition and any limitations. Take it easy at first
and build up to longer and longer exercise periods over
time.
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