Diabetes and Fitness! Time to Workout!
According to the American Diabetes Association, 25.8 million people in the United States have diabetes. That’s 8.3 percent of our population. Exercise is part of a healthy lifestyle for everyone, but if you have diabetes, it’s especially important because it helps to regulate blood sugar, manage weight, and reduce your risk of heart disease and stroke.
Simply stated: A regular fitness program can save your life!
Here, then, are some tips from Dr. Evan Peck, a sports-medicine specialist with Cleveland Clinic Florida. Remember, though, to talk to your health-care provider before beginning any type of exercise program.
How much exercise do I have to do?
Exercise doesn’t necessarily mean running a marathon. You should aim for a minimum of 30 minutes on most days. Any amount of movement is fine to get started, and you can always increase the time of your workouts to reach that level.
Which type of exercise is best?
If you have diabetes, you should do both aerobic (cardio) and weight-bearing (strength) exercises to become the healthiest you can be. And both types of exercise are generally safe, as long as you’re living free of complications from diabetes.
How do I stay safe?
Drink plenty of water before, during and after you exercise. Have a healthy snack during exercise to keep you energized. Always plan to warm up (stretch) before you begin, and incorporate a “cool down” period into your routine.
Let people know you have diabetes: Wear a medical ID bracelet, necklace or tag to protect yourself in case of emergency.
What types of activities can I incorporate into my workout?
Think about what activities are realistic for you and choose the ones you think you can do. Start slowly. Your activity should be somewhat challenging but not overly difficult. Any type of movement counts — dancing, walking, jogging, even chair exercises.
In addition to formal exercise, there are many opportunities to be active throughout the day:
- Walk instead of driving whenever possible;
- Take the stairs instead of the elevator;
- Park at the far end of the parking lot;
- Try to get up from your desk and walk around the office once an hour while you are at work.
Anything that increases your heart rate and causes you to break a light sweat counts.
How do I get motivated?
Getting started is often the hardest part. Make a plan and set realistic goals. You may find it motivating to keep a fitness journal. Writing down what physical activity you’ve done each day helps you stay focused on your goals.
Choose which type of exercise you will do. The goal is to get active by doing things you enjoy, from gardening, to playing tennis, to walking with friends.
Remember: Keep it fun, because if you enjoy the activity, you will likely do it more often.
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