Exercise for Diabetes

Exercise is an important part of a healthy routine. It doesn't necessarily mean going to the gym and "working out" rigorously. But it does mean getting up from the couch and spending some time every day walking, gardening, riding a bike, or doing anything that keeps you physically on the move.

Why does exercise matter? One reason is because it helps keep your glucose levels in balance. It also burns calories, especially helpful for weight loss, and lowers blood pressure and cholesterol levels. Exercise can improve your body's ability to use insulin, strengthen muscles and bones, and even reduce stress and give you more energy.

• Getting started – People who don't exercise regularly should talk to their doctor about first steps. You should get advice about what exercises may be especially good to meet your individual needs and those you should avoid if you have heart or other health problems. You should also discuss whether exercise could affect the type, dose and schedule of your medications. Generally, it is a good idea to start slowly and gradually build to longer, more frequent, and more intense exercise
• Take advantage of everyday activities – Climb stairs instead of taking the elevator. Walk to the store instead of driving. Clean house or wash the car. Along with a regular exercise program, let the activities of everyday life be part of your healthy routine
• Aerobic exercise – Aerobic exercise increases your heart rate and use of large muscles. Be sure to start slowly, to warm up and stretch before exercising, and to have a "cool down" period and stretch after exercising. That will help prevent stiffness and soreness a day or two later. Experts recommend exercising most days of the week. That may be hard, at least at first. But keep the pattern steady – it's better to exercise for shorter periods each day than to exercise longer just once a week. Examples of aerobic exercise include:
  
  
  • Walking briskly
  • Running
  • Biking
  • Swimming
  • Aerobics class
  • Tennis
  
  
• Strength training – Lifting free weights or working on weight machines two or three times a week can help build and tone muscle, increase bone density, burn calories, and improve overall health. Stretching is also important following strength training to prevent soreness and enhance flexibility