Exercise Plan to reduce Diabetes

Exercise Plan to reduce Diabetes

Exercising regularly is important for your overall health, especially when you have diabetes (diabetes mellitus). Exercising is not only about losing weight. It has many other health benefits, such as increasing muscle strength and bone density and reducing body fat and stress. This leads to improved fitness, flexibility, and endurance, all of which result in better overall health.

Exercise has additional benefits for people with diabetes, including:

  • Reducing appetite.
  • Helping to lower and control blood glucose.
  • Lowering blood pressure.
  • Helping to control amounts of fatty substances (lipids) in the blood, such as cholesterol and triglycerides.
  • Helping the body to respond better to insulin (improving insulin sensitivity).
  • Reducing how much insulin the body needs.
  • Decreasing the risk for heart disease by:
    • Lowering cholesterol and triglyceride levels.
    • Increasing the levels of good cholesterol.
    • Lowering blood glucose levels.

What is my activity plan?

Your health care provider or certified diabetes educator can help you make a plan for the type and frequency of exercise (activity plan) that works for you. Make sure that you:

  • Do at least 150 minutes of moderate-intensity or vigorous-intensity exercise each week. This could be brisk walking, biking, or water aerobics.
    • Do stretching and strength exercises, such as yoga or weightlifting, at least 2 times a week.
    • Spread out your activity over at least 3 days of the week.
  • Get some form of physical activity every day.
    • Do notgo more than 2 days in a row without some kind of physical activity.
    • Avoid being inactive for more than 30 minutes at a time. Take frequent breaks to walk or stretch.
  • Choose a type of exercise or activity that you enjoy, and set realistic goals.
  • Start slowly, and gradually increase the intensity of your exercise over time.

What do I need to know about managing my diabetes?

  • Check your blood glucose before and after exercising.
    • If your blood glucose is 240 mg/dL (13.3 mmol/L) or higher before you exercise, check your urine for ketones. If you have ketones in your urine, do notexercise until your blood glucose returns to normal.
    • If your blood glucose is 100 mg/dL (5.6 mmol/L) or lower, eat a snack containing 15–20 grams of carbohydrate. Check your blood glucose 15 minutes after the snack to make sure that your level is above 100 mg/dL (5.6 mmol/L) before you start your exercise.
  • Know the symptoms of low blood glucose (hypoglycemia) and how to treat it. Your risk for hypoglycemia increases during and after exercise. Common symptoms of hypoglycemia can include:
    • Hunger.
    • Anxiety.
    • Sweating and feeling clammy.
    • Confusion.
    • Dizziness or feeling light-headed.
    • Increased heart rate or palpitations.
    • Blurry vision.
    • Tingling or numbness around the mouth, lips, or tongue.
    • Tremors or shakes.
    • Irritability.
  • Keep a rapid-acting carbohydrate snack available before, during, and after exercise to help prevent or treat hypoglycemia.
  • Avoid injecting insulin into areas of the body that are going to be exercised. For example, avoid injecting insulin into:
    • The arms, when playing tennis.
    • The legs, when jogging.
  • Keep records of your exercise habits. Doing this can help you and your health care provider adjust your diabetes management plan as needed. Write down:
    • Food that you eat before and after you exercise.
    • Blood glucose levels before and after you exercise.
    • The type and amount of exercise you have done.
    • When your insulin is expected to peak, if you use insulin. Avoid exercising at times when your insulin is peaking.
  • When you start a new exercise or activity, work with your health care provider to make sure the activity is safe for you, and to adjust your insulin, medicines, or food intake as needed.

Drink plenty of water while you exercise to prevent dehydration or heat stroke. Drink enough fluid to keep your urine clear or pale yellow.

Summary

  • Exercising regularly is important for your overall health, especially when you have diabetes (diabetes mellitus).
  • Exercising has many health benefits, such as increasing muscle strength and bone density and reducing body fat and stress.
  • Your health care provider or certified diabetes educator can help you make a plan for the type and frequency of exercise (activity plan) that works for you.
  • When you start a new exercise or activity, work with your health care provider to make sure the activity is safe for you, and to adjust your insulin, medicines, or food intake as needed.
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