Do it no matter what!

“If exercise could be packed into a pill, it would be the most widely prescribed, and beneficial, medicine in the nation. “

                          Robert N. Butler, MD

                          Former Director, National Institute on Aging

 

Exercise is a must if your goal is better blood sugar management.  Exercise, In some instances it helps a person decrease or eliminate their diabetes medication because exercise really is like medicine. In stating the importance of exercise, don’t be discouraged. If you do not exercise or are not active, we will start slow. Perhaps you have physical limitations such as back injury, pain, arthritis or other physical limitation. You can still move more, even if it is in a seated position.

 

Exercise Is FREE Medicine! It helps our cells to be more responsive to the insulin we make or take.

 

Benefits of Exercise

 

There are significant benefits of regular exercise but the BEST reason is exercise makes it easier to manage your Diabetes!!  Here are other very important reasons why exercise is a must do!

 

  • Helps your body use insulin, which helps control blood sugar.

  • Improves circulation and heart health (lowers “bad” LDL cholesterol and increases “good” HDL cholesterol.)

  • Reduces risk of heart disease (Having Diabetes doubles your risk for serious cardiovascular disease and makes it 2-4x more likely that you die compared to the general population)

  • Lowers blood pressure.

  • Improved mood

  • Antidote to anxiety

  • Assists with weight loss and maintenance

  • Helps with stress management. Reduces stress, promotes relaxation, releases tension and anxiety.

  • Promotes a good night sleep

  • Increases bone density and strength

  • Increases energy level

  • Improves blood flow

 

The American Diabetes Association recommends at least 150 minutes per week of moderate-intensity aerobic exercise. In addition, if not contraindicated, resistance training.

 

A quote on the Internet said, “you do not have to go fast. You just need to go.”

 

Safety

Before starting an exercise program, talk to your doctor to be sure the exercise you choose is safe and appropriate for your type of diabetes. Remember to start slowly, especially if you have not been physically active for a while.

 

 

  • Be prepared for any episodes of low blood sugar.  Have something available that can bring sugar levels up. Ideally glucose tablets or 4 oz. of juice.

  • Wear a medical alert ID band. If an emergency occurs, EMS will know how to treat you properly.

  • Always carry a cell phone.

  • Wear proper shoes and socks to protect your feet.

  • Check your blood sugar before exercise. If blood sugar is less than 100 mg/dl eat a 15 gram carbohydrate snack.

  • Make sure your blood sugar is less than 250 mg/dl before exercising. For people with Type 1 diabetes, exercising with a blood sugar higher than 250 mg/dl may cause ketoacidosis, which can be a life threatening condition resulting from a lack of insulin in the blood.

  • Do a five-minute warm-up before and a five-minute cool down after exercising.

  • Drink plenty of water before, during and after exercise to prevent dehydration.

 

 

Listen to your body. If you become short of breath, dizzy or lightheaded, stop exercising. Report any unusual problems you experience to your doctor.

 

There is a quote from Napolean Hill that resonates with the idea of exercise, “Patience, persistence and perspiration make an unbeatable combination for success.”

 

What this means to me is…

Patience- one must have patience in order to sustain the benefits of exercise. It is impossible to think that if you are new to exercise that you are going to be good at it. It may feel frustrating and overwhelming at first. Remember to be patient and be good to yourself and keep on going!

 

Persistence- one must stick with it! Even though you may feel like giving up at times, it is important to take one day at a time.

 

Perspiration-This is really a “play on words” meaning you must be in action, to “just do it.” Perspiration comes from work, you are doing something. Also, you will perspire during a workout. That is a good thing. You are increasing your heart rate, making your heart stronger and better and burning fat. Who does not like that? It may feel like a struggle at first, just know that may be a possibility. Although soon after fitting exercise into your life each day it will make you feel so good you may actually look forward to it.  You never know! 

              

                       Do not take my word for it, try it out for yourself.

Jane Giambrone