Exercise
Exercise
Exercise has a number of benefits - both for you and your overall health. You'll not only control your weight and lower your blood sugar level, but you'll also feel better about yourself. And there are even more advantages of keeping fit:
Increased energy
Lowered cholesterol
Decreased stress
Weight management
A feeling of control
Before starting an exercise program it's important to get a detailed medical evaluation. That's because certain medical conditions might become worse as a result of the exercise. Your doctor will review your medical history and give you tests to check the condition of your heart, blood vessels, kidneys, eyes and nervous system.
After obtaining a complete medical check-up, talk to your doctor about what kinds of activities are right for you. This is especially important if you:
are over 35
have had diabetes for more than ten years
have had any complications of diabetes
have heart disease or are at high risk for it
have proliferative diabetic retinopathy
haven't exercised in a long time.
Most doctors recommend aerobic exercise, which makes you breathe more deeply and makes your heart work harder. Choose the activities that you'll enjoy the most, like walking, jogging, bicycling, or aerobic dancing. If you have foot problems, try exercises that won't put stress on your feet, like swimming or rowing.
You can even do more things that you may not think of as "exercise." Try these fun suggestions for achieving a healthier lifestyle:
Plan active weekends.
Skip the elevator and take the stairs.
Park at the far end of the parking lot and walk to the office or store.
Walk a few blocks before getting on your bus, and get off a few blocks before your stop.
Take a break from your desk to stretch and go for walk.
Before lunch, go for a brisk 10-minute walk.
Get outdoors - rake your leaves, wash your car, push a lawn mower.
Try to avoid immediately exercising the part of your body where you have injected insulin. For example, don't inject into your leg just before bicycling, or into your arm just before a game of tennis, or into your abdomen before doing sit-ups.
SMART TIPS: EXERCISE
Always carry identification or wear a bracelet or necklace (such as MedicAlert? ) with your medical information and doctor's phone number, and an emergency contact name and number.
Warm up and cool down. Always stretch for five to ten minutes before and after your exercise.
Check your feet. Inspect your feet for sores or blisters and wear comfortable, proper fitting shoes.
Choose thick, cotton blend exercise socks to prevent blisters and keep your feet dry. You might want to consider using a midsole for extra foot support.
Drink lots of water. Have at least 15 ounces of water 30 to 60 minutes before you exercise and then continue to drink 12 to 15 ounces every 15 minutes during exercise - even if you're not thirsty.
Avoid exercising in hot, humid weather. During hot months, exercise in the early morning or the evening. Be sure to wear lightweight clothing and a protective hat for the sun.
Don't exercise if you're sick. If you have a sore throat, fever, or chest cold, postpone exercise until you feel better.
If you have diabetes eye disease (retinopathy), talk to your doctor about the right exercises for you. Certain types of resistance exercises (free weights, weight machines, or rubber exercise bands) can raise your blood pressure in the short term and may cause bleeding in the eye.
