Physical Activity

The first step? Do something.

Physical activity may be an important part of your overall health regimen and it can be especially important for people with diabetes. It can reduce stress, increase your energy, and just make you feel better. When you engage in physical activity, movement becomes easier and your muscles are strengthened. It's also a good way to help control your blood pressure and blood fats (lipids). If you are insulin resistant, it may even make your insulin work better.

Before you begin

  • Have a medical check-up. This is especially important in order to understand any medical risks you may have particularly if you are 35 or older. It is also important if you have any health problems besides diabetes.
  • Talk with your healthcare team about an physical activity plan that is right for you. Since physical activity can lower blood sugar, you may need to check your blood sugar before and after exercise and change your food choices, medicine doses or timing.

Getting started

Before you begin any physical activity program, talk to your doctor about creating a program that's right for you. To be successful in a physical activity program, you need to "just do it." However, a little planning can help you "stick with it." Here are some things to think about before you take the plunge.

  • Look for an activity you enjoy. There are a lot of possibilities such as walking, swimming, bike riding, dancing, bowling, roller skating, and gardening. You are much more likely to stick with an activity that makes you smile.
  • Make sure it's right for your current level of fitness. If you've been doing very little, even a very small amount will give you results. At every level of fitness, you make progress by doing just a little more.
  • Walking may be a good way to get started. It is convenient and low in cost. All you need to get started are cotton socks and a pair of supportive shoes that fit well.

Create a physical activity plan

Any increase in activity is likely to make you feel better. You may not need or want to do anything more than taking a walk after supper. To get all the benefits from physical activity, though, you will need to do more. Maybe not at first, but eventually. Your physical activity will need to:

  • Happen at least a few times a week. Every day is best.
  • Add up to at least 30 minutes a day.
  • Be hard enough to make you break a light sweat (moderate intensity).
  • Include activities that move large muscles.
  • Include a warm up and a cool down to avoid injury.

A complete physical activity plan should address:

  • Aerobic activity: such as walking, dancing, swimming, or biking to burn calories and reduce risk of heart problems
  • Strengthening: such as lifting light weights to build calorie-burning muscle mass
  • Flexibility: such as stretching done before walking

Making it safe

Review the following important safety tips to help make sure you get the most out of your physical activity:

  • Check with your doctor before beginning physical activity. The following are some questions you may want to ask:
    • Can I engage in physical activity safely?
    • How hard? How long?
    • Should I check my heart rate? What should it be?
    • Is it safe for me to lift weights?
    • Should I take less insulin or fewer pills before I eat?
    • Do I need to eat extra food before I engage in physical activity?
    • What are the risks of engaging in physical activity?
  • Start slowly. Five or ten minutes a day is a good beginning if you have been inactive.
  • Wear comfortable, supportive shoes and cotton socks. Check your feet after physical activity for any signs of poor shoe fit or injury.
  • Wear medical identification (e.g., bracelet, pendant).
  • Check your blood sugar before and after physical activity. This is especially important for anyone who takes insulin, a sulfonylurea, or a meglitinide. These medicines may create risk for low blood sugar during or after exercise.
  • Avoid exercising if your blood sugar is above 300 mg/dL or under 70 mg/dL.
  • Carry something to eat that contains glucose. Use it to prevent or treat low blood sugar if needed.
  • Stretch and warm up at the beginning of your activity. This may help prevent injuries.
  • Drink more liquids that contain no calories, like water, when exercising.
  • If you experience leg pains, chest pains, or dizziness during physical activity, stop exercising and call your doctor.

Making it last

In some ways, physical activity is like a diet. A lot of people start, but very few keep it up. In today's world, most people have to make time to be active. Unless being active is a high personal priority, we tend to be less active over time. Answering the following questions may give you insight to your own willingness to make your physical activity program last.

  1. Would you like to be more active?
  2. How important is it to you?
  3. How will being more active pay off for you?
  4. Do you have a plan to get started?
  5. How sure are you that you can do it?

If your answers tell you that you're not ready to begin your physical activity program, you may want to talk to someone about it to figure out why. Or, give it some more thought. Try to think of what might be standing in your way.

How to keep going:

  • Make walking or your other physical activity a part of your daily routine.
  • Finding someone to walk with or do physical activity with can help make your workout more enjoyable. When physical activity is enjoyable and social, it is its own reward. This may help you stay motivated.
  • Keep a record of what you do. For example, write the step total from a pedometer on your blood sugar record every night.
  • Keep your main goal in mind. Maybe you are exercising to feel better, lower your blood sugars, or lose weight. Whatever it is, keep track of how you are doing.
  • Know that everyone's physical activity plans lapse occasionally. Instead of being discouraged, use this time as an opportunity to review your goals. Try to recommit as soon as possible to an enjoyable and healthy level of activity.