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Starting your own Exercise Program

Thursday, May 29, 2008


If a person with diabetes is not exercising, a good way to start is to get 10 to 15 minutes of physical activity in three sessions during the day and build up to at least 30 minutes per session per day.

Walking is certainly a great exercise and requires little equipment or preparation. To control diabetes, the ideal is to walk three to five miles, five to seven days a week. Gardening is also a great exercise because it exposes you to sunlight and fresh air. By gardening, I don't mean just the casual pulling up of weeds, but the vigorous digging, hoeing, shoveling, kneeling, squatting, and stretching involved in maintaining or starting a garden.

What about people with diabetes who have trouble walking? An upper-arm exercise program can allow a person to engage in aerobic exercise without brisk walking.

The Best Time To Exercise

Finding the right time of day is important. You need to consider your eating and medication to avoid exercise-related low blood sugars (hypoglycemia). Ideally, periodically check your blood sugar right before and after you exercise. Write down what you ate that day and what times you took your diabetes medications. If you don't take any medications, it is very unlikely that exercise will cause your blood sugars to drop too low.

When exercising, always keep a sugary substance or beverage with you in case you start to feel lightheaded. Exercise and a healthy diet can help you manage your diabetes and prevent its associated complications such as heart attack, stroke, blindness, dialysis, and limb amputation.

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Posted by Tuan Rumah at 8:07 PM  
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