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Diabetes: Introduction
WHAT I NEED TO KNOW ABOUT PHYSICAL ACTIVITY AND DIABETES
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How can I take care of my diabetes? Diabetes means that your blood glucose (also called blood sugar) is too high. Your body uses glucose for energy. But having too much glucose in your blood can hurt you. When you take care of your diabetes, you'll feel better. You'll reduce your risk for problems with your kidneys, eyes, nerves, feet and legs, and teeth. You'll also lower your risk for a heart attack or a stroke. You can take care of your diabetes by
What can a physically active lifestyle do for me? Research has shown that physical activity can
For more information about the study, read the DPP fact sheet online or call the National Diabetes Information Clearinghouse at 1-800-860-8747 to request a printed copy. [Top] What kinds of physical activity can help me? Four kinds of activity can help. You can try
Being extra active can increase the number of calories you burn. There are many ways to be extra active.
Aerobic exercise is activity that requires the use of large muscles and makes your heart beat faster. You will also breathe harder during aerobic exercise. Doing aerobic exercise for 30 minutes a day, most days of the week, provides many benefits. You can even split up those 30 minutes into several parts. For example, you can take three brisk 10-minute walks, one after each meal. If you haven't exercised lately, see your doctor first to make sure it's OK for you to increase your level of physical activity. Talk with your doctor about how to warm up and stretch before exercise and how to cool down after exercise. Then start slowly with 5 to 10 minutes a day. Add a little more time each week, aiming for 150 to 200 minutes per week. Try
Do Strength Training Doing exercises with hand weights, elastic bands, or weight machines two or three times a week builds muscle. When you have more muscle and less fat, you'll burn more calories because muscle burns more calories than fat, even between exercise sessions. Strength training can help make daily chores easier, improving your balance and coordination, as well as your bones' health. You can do strength training at home, at a fitness center, or in a class. Your health care team can tell you more about strength training and what kind is best for you. Stretch Stretching increases your flexibility, lowers stress, and helps prevent muscle soreness after other types of exercise. Your health care team can tell you what kind of stretching is best for you. The Weight-control Information Network, a service of the National Institute of Diabetes and Digestive and Kidney Diseases, has information about exercise. Call 1-877-946-4627, toll-free, to request free copies of the following publications, or read them online. [Top] Can I exercise any time I want? Ask your health care team about the best time of day for you to exercise. Consider your daily schedule, your meal plan, and your diabetes medications in deciding when to exercise. If you exercise when your blood glucose is above 300, your level can go even higher. It's best not to exercise until your blood glucose is lower. Also, exercise is not recommended if your fasting blood glucose is above 250 and you have ketones in your urine. For information about preventing or treating low blood glucose, see Can physical activity cause low blood glucose? [Top] Are there any types of physical activity I shouldn't do? If you have diabetes complications, some exercises can make your problems worse. For example, activities that increase the pressure in the blood vessels of your eyes, such as lifting heavy weights, can make diabetic eye problems worse. If nerve damage from diabetes has made your feet numb, your doctor may suggest that you try swimming instead of walking for aerobic exercise. Numbness means that you may not feel any pain from sores or blisters on your feet and so may not notice them. Then they can get worse and lead to more serious problems. Make sure you exercise in cotton socks and comfortable, well-fitting shoes that are designed for the activity you are doing. After you exercise, check your feet for cuts, sores, bumps, or redness. Call your doctor if any foot problems develop. [Top] Can physical activity cause low blood glucose? Physical activity can cause hypoglycemia (low blood glucose) in people who take insulin or certain diabetes pills, including sulfonylureas and meglitinides. Ask your health care team whether your diabetes pills can cause hypoglycemia. Some types of diabetes pills do not. Hypoglycemia can happen while you exercise, right afterward, or even up to a day later. It can make you feel shaky, weak, confused, irritable, hungry, or tired. You may sweat a lot or get a headache. If your blood glucose drops too low, you could pass out or have a seizure. However, you should still be physically active. These steps can help you be prepared for hypoglycemia: Before Exercise
After Exercise
Treating Hypoglycemia If your blood glucose is 70 or lower, have one of the following right away:
[Top] What should I do first? Check with your doctor. Always talk with your doctor before you start a new physical activity program. Ask about your medications–prescription and over the counter–and whether you should change the amount you take before you exercise. If you have heart disease, kidney disease, eye problems, or foot problems, ask which types of physical activity are safe for you. Decide exactly what you'll do and set some goals. Choose
Keep track of your physical activity. Write down when you exercise and for how long in your blood glucose record book. You'll be able to track your progress and to see how physical activity affects your blood glucose. Decide how you'll reward yourself. Do something nice for yourself when you reach your activity goals. For example, treat yourself to a movie or buy a new plant for the garden. [Top] What can I do to make sure I stay active? One of the keys to staying on track is finding some activities you like to do. If you keep finding excuses not to exercise, think about why. Are your goals realistic? Do you need a change in activity? Would another time be more convenient? Keep trying until you find a routine that works for you. Once you make physical activity a habit, you'll wonder how you lived without it. [Top] For More Information To find diabetes teachers (nurses, dietitians, and other health professionals) near you, call the American Association of Diabetes Educators toll-free at 1-800-TEAMUP4 (1-800-832-6874). Or look on the Internet at www.diabeteseducator.org and click on "Find a Diabetes Educator." For additional information about diabetes, contact American Diabetes Association National Service Center 1701 North Beauregard Street Alexandria, VA 22311 Phone: 1-800-342-2383 Fax: 703-549-6995 Email: askada@diabetes.org Internet: www.diabetes.org Juvenile Diabetes Research Foundation International 120 Wall Street New York, NY 10005-4001 Phone: 1-800-533-2873 Fax: 212-785-9595 Email: info@jdrf.org Internet: www.jdrf.org [Top] |
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