You’ve been to the doctor. You have the news; diabetes. You’ve begun the process of adapting to something you can’t see, can’t really realize at this point, don’t know much about. But you’re learning. Somewhere along the way, the doctor, or the dietician, or any of a number of specialists you may have been sent to see – or perhaps all of them – have told you to exercise; you’ve heard that advice all your life, but now it’s more personal. You can’t really brush it off any longer.
So, what is exercise going to do for you, once you get started? Well, several things, actually. Exercise will immediately lower your blood glucose levels, because you are transforming some of that extra glucose into energy; in other words, you’re burning more fuel – and in a more efficient way as well, because exercise will help reverse the insulin resistance which accompanies being overweight. It does this by actually increasing the number of insulin receptors on your body’s cells, thereby improving your body’s ability to use glucose. Exercise also helps to control your blood pressure and cholesterol, thereby lowering your chances of developing arthrosclerosis and other problems associated with heart attack and stroke.
And that’s not all. Folks who regularly exercise report a more positive outlook on life, added energy and strength, all of which seems to energize them to manage their diabetes and cope with life’s daily stresses more easily.
How much exercise do you need? You should get in at least thirty minutes of moderate aerobic activity daily, possibly double that if you are struggling to lose weight. Suggested activities include fast walking, swimming, aerobic fitness classes or videotapes, jumping rope, tennis or badmitten, team sports, treadmill or other equipment, skiing, dancing, hiking, jogging or running, bicycling.
But all the benefits of exercise don’t have to come from formal activity; just staying active can have a big impact. Consider these ideas:
- Get up to change the channel, and leave that television remote alone.
- Take the stairs, not the elevator.
- Get off the bus a stop before your stop and have a short, refreshing walk.
- Think twice about driving to local destinations; take time when possible to just walk.
- Talking on the phone? Stand up to chat.
- When at work, use your lunch hour and/or coffee break to stretch your legs; consider parking further away from your office and walking part of the distance.
- Instead of going out to eat with friends, consider going dancing, bowling, skiing, or even window-shopping.
When exercising, pay attention to your body; it will tell you if you are going at it too hard or not hard enough. You should be breathing a little harder, but not out of breath, so that you can carry a conversation, but can’t carry a tune. You may be perspiring a little, but not dripping with sweat; and your muscles may feel a bit sore, but not painful. In other words, you should feel invigorated. You should not feel exhausted.
By all means, exercise safely. Monitor your blood glucose level before, during, and after exercise; check with your doctor to see if you should adjust insulin dosages. Don’t try to exercise when your blood glucose is over 300, or if you have ketones in your urine. Carry water and a carb source with you, and carry diabetes identification. Warm up before you start and be careful of your feet. Try to find a regular time of day, a schedule that you can live with; and be consistent.
And stay motivated. Find an exercise buddy, keep a log, whatever it takes. Exercise as though everything depended on it because, you know, it really does.