Diabetes and Exercise

Summary

In this motivational video, people with diabetes share the benefits of exercise, including improved blood sugar levels, weight loss, and general well-being. Patients learn the importance of working with a health care professional to design a personal exercise program. They also learn the necessary daily precautions for a person taking hypoglycemic medication.

Details

This program consists of two parts. Part one covers diabetes and exercise and part two discusses hypoglycemia.

Regular exercise can help:

• bring blood sugar levels down
• help you lose weight and improve muscle tone
• make your heart stronger and reduce the risk of heart disease
• reduce stress
• give you a sense of well-being and accomplishment

Exercise should be an ongoing part of your lifestyle.

Aerobic exercise:

• most useful in managing your diabetes
• any activity that elevates your heart rate for at least twenty minutes at a time, like walking, biking, or swimming
• helps you lose weight, by burning calories

Exercise and moderate weight loss are good for your heart. People with diabetes have an increased risk of heart disease.

Before you start any exercise program, discuss your plans with your doctor. He or she will want to make sure you don't have any major health problems, because some forms of exercise could make them worse.

Meet with your diabetes care team to talk about your exercise plans.

This routine will help you avoid injury:

• warm up doing a low level aerobic activity
• stretch
• do at least twenty minutes of aerobic exercise
• cool down by slowing down
• stretch again

Do an aerobic activity at least three times a week for a minimum of twenty minutes. Some activity every day is ideal.

Your heart rate can tell you just how hard your body is working. This is based on your age, health and any medication you are taking.

Tips to help keep you on track:

• Make exercise a priority.
• Set goals for yourself. Make sure they're realistic and achievable.
• Exercise with a friend when you can.

Keep an exercise log:

• when you exercised
• what you did
• for how long
• how you felt afterward
• your blood sugar results before and after exercise.

Find ways to add physical activity into your daily routine.

Keeping exercise safe:

• regularly examine your skin and feet for blisters, red spots, cuts or bruises
• wear comfortable, well-fitting shoes that are designed for your exercise activity
• wear socks that absorb moisture and keep your feet dry
• choose comfortable clothes when you exercise
• drink plenty of water
• exercise indoors when the weather is extremely hot, cold, humid or the air quality is poor

Biggest safety concern is hypoglycemia:

• people who take insulin or certain oral medications
• with experience, you'll learn how to adjust exercise, medication and diet to avoid hypoglycemia
• symptoms can begin suddenly and worsen quickly

Talk with your diabetes care team to find out what your blood sugar level should be before you exercise and test to make sure your level is in a good range before you start.

Warning signs of hypoglycemia:

• increased sweating
• rapid heart beat
• shakiness
• hunger
• headache
• mood changes
• irritability
• confusion

Treating hypoglycemia:

• general procedure
• bring snacks with you
• exercise with a friend
• wear a medical ID bracelet

Late onset hypoglycemia.

Ways to avoid hypoglycemia:

• exercise one to two hours after eating
• don't exercise when medications are at their peak
• discuss hypoglycemia with your diabetes care team