Diabetes and Exercise

Diabetes and Exercise

Smart Fitness Tips to Manage Diabetes

Stay motivated -- and control diabetes -- with these exercise strategies.

Fitness Tips for People with Diabetes

OK, so you know exercise can do wonders to help prevent or control type 2 diabetes, but the real trick is finding an exercise plan you can maintain. First, focus on all the great benefits: Regular workouts not only help prevent insulin resistance and lower blood sugar levels, they can also improve your cholesterol levels, lower blood pressure, and even reduce stress. Sold? Try these 6 ways to get moving, stay motivated, and manage your diabetes better than ever.

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Set Realistic Fitness Goals

Make exercise a habit by setting both short- and long-term fitness goals. Sharecare fitness expert Michelle Cleere, PhD, says short-term goals are the most important because they help build confidence and act as stepping stones to longer-term fitness goals while controlling blood sugar. If you want to lose 20 pounds in 6 months, for example, your short-term goal might be to lose 2 pounds a month along with some other measurable goals, such as walking every day and doing resistance training with weights twice a week.

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Make a Date with Exercise

One of the best ways to make exercise part of your routine to manage diabetes is to schedule it. That's right: Make physical activity a top priority, like an important meeting with the boss. (You can even do double duty and ask your boss to walk while you meet.) If something always comes up, do a brisk 15-minute workout in the morning, such as jumping rope or taking a fast walk around the neighborhood. When you can't do your normal workout routine, add exercise breaks to your daily calendar.

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Recruit a Workout Partner

 

Friends with exercise benefits can make your routine more fun and help you stay accountable to a regular workout schedule while keeping your diabetes in check. Fitness partners can also benefit from mutual support and some friendly competition. Look for someone who shares and supports your fitness goals. Your fitness buddy can be a spouse, neighbor, coworker, or friend from the gym. No buddy to exercise with? Even a virtual exercise partner -- say, a digital coach -- may boost your output 24%. Also, don't underestimate the power of social networking sites, such as Facebook, to recruit faraway pals who share your workout goals or at least offer support and hold you accountable.

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Do Mini Workouts

The toughest thing about exercise often isn't doing it. It's finding time to do it. If you can't swing a 30-minute walk every day, plus about 30 minutes a week of strength training, no worries! Splitting your physical activity into 10-minute mini workouts throughout the day can be a smart strategy to manage (or even prevent) type 2 diabetes. Just be sure to do a total of at least 30 minutes of exercise each day. For starters, walk wherever you can and -- unless your doctor says otherwise -- always take the stairs.

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Track Steps with a Pedometer

 
Do you know how many steps you walk each day? If not, now is a great time to get a pedometer. It's sure to motivate you to walk more to control your blood sugar level. No matter how much you're walking now, just strapping on a pedometer is enough to encourage you to add another 2,000 steps per day, according to one study. That's an extra mile! Aim to cover 10,000 steps a day for the most benefit. (RealAge cofounder Michael F. Roizen, MD, doesn't go to bed without logging his 10,000 steps a day.) Pick a pedometer model with an easy-to-read display, a sturdy clip, and a loop-on "leash" so you don't lose it.



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Make Fitness Fun

 
Workouts don't have to feel like work to help control diabetes. Try skating, a Zumba class, salsa dance lessons, or all three to spice up your workouts and use your muscles in new, fun ways. Think back to activities you loved as a kid. Were you a double-dutch champ? Buy a jump rope and start skipping. If you have kids, get them exercising, too, by teaching them to hula hoop. Or, play fetch with your dog at a park, or just set up a Wii Fit system and choose your workout (or play date!).






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Diabetes and Exercise

Diabetes and Exercise

Quick Workouts for Better Blood Sugar

No time to exercise? Short, intense physical activity can help you manage blood sugar levels.

It's the end of the day, and you don't have time to hit the gym for your regular workout. Should you leave it until tomorrow or carve out time for a little exercise today? If you have diabetes, go for the second option. Any physical activity is better than none, and adding short, intense bursts of activity to a mini workout may help your body do a better job of metabolizing glucose to regulate your blood sugar level.

Short, Fast, and Furious

In a small study, volunteers worked out on stationary bikes three times a week for a minimum of 17 minutes per session. That's pretty manageable. Then, during the sessions, they threw in a handful of 30-second bursts of high-intensity cycling. Again, not too taxing. After the bursts, they rested or cycled slowly for 4 minutes. The result? When the volunteers were given the equivalent of a meal's worth of glucose at the end of the study, their bodies metabolized it better than before the study.

Just a Little Helps a Lot

Researchers suspect that bursts of intensity during workouts elicit stronger muscle contractions and therefore more glucose uptake in the large muscles attached to bones. The lesson: If your busy day only leaves time for a short workout, be sure to add a few bouts of higher-intensity effort. Your blood sugar will be better for it.

Diabetes and Exercise

Diabetes and Exercise

What's the Best Time to Exercise?

Choosing the right time to work out for better blood sugar control

 

When it comes to exercise and managing diabetes, good timing can make a big difference. Regular workouts are a key tool to help you control your blood sugar level. And choosing the right time to exercise can help even more. Timing exercise for better blood sugar is a topic you'll want to discuss with your doctor or certified diabetes educator (CDE). It's especially important if you take insulin to manage your diabetes.

The National Institutes of Health (NIH) offers these recommendations for timing workouts for better blood sugar levels:

Check your blood sugar level. The NIH recommends that people with diabetes check their blood sugar before working out, immediately after, and again sometime later (exercise can impact your blood glucose level for up to 12 hours). Working out longer than 45 minutes? Check your blood sugar during exercise, as well. If you're on medication to control your blood sugar, and workouts routinely cause low blood sugar (hypoglycemia), your doctor may need to adjust your dosage.
Take extra care if you use insulin. Ask your doctor or CDE for advice on what you should eat before, during, and after workouts, as well as if you need to adjust your insulin dose to compensate for physical activity.
Keep a carb-rich snack on hand. In the event you do experience hypoglycemia, a small snack, such as a half-dozen hard candies, fruit juice, or regular soda, can help raise your blood sugar level in a hurry. Ask your doctor or CDE which snacks are best.
Maintain a consistent workout schedule. Exercising at the same time each day, and at the same intensity, makes it easier to keep your blood sugar level on an even keel. If you have type 1 diabetes, your doctor may tell you to avoid strenuous workouts when you have ketones (chemicals your body produces when blood sugar is high and insulin is low) in your blood or urine. Exercising when you have ketones can make your blood sugar skyrocket.
Be active after meals. Trying to decide if you should exercise before or after dinner? A study from Old Dominion University found walking after a meal helps lower blood glucose levels better than a pre-supper stroll. It's a pleasant way to end the day -- and it's good for your blood sugar.

Diabetes and Exercise

Diabetes and Exercise

8 Best Workouts for Diabetes

Fun, safe exercise can help you manage your blood sugar even better.

Best Workouts for Better Blood Sugar

No doubt you’ve heard about the wonders of exercise (how it helps you lose weight, sleep better, and feel more energetic), but for people who have diabetes, exercise is absolutely essential. "Trying to manage diabetes without being physically active is like a singer performing without a microphone," says Gary Scheiner, MS, CDE, author of Think Like a Pancreas: A Practical Guide to Managing Diabetes with Insulin (Da Capo Press). "Exercise is one of the most empowering things you can do to lower your blood glucose and control your diabetes." Try one of these 8 expert-recommended workouts.

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Try Weight Lifting

Weight lifting isn’t just for bodybuilders. It’s a critical exercise for people with diabetes. Resistance training, or strength training, lowers your blood glucose level by giving your muscles more room to store extra carbs as glycogen for energy, says Sheri R. Colberg, PhD, a professor of exercise science at Old Dominion University in Norfolk, Va., and author of Diabetic Athlete’s Handbook: Your Guide to Peak Performance (Human Kinetics). Resistance training also boosts metabolism so you burn more calories. Start with resistance bands or small hand weights two to three times a week for 15 to 20 minutes at a time. Increase the weight or resistance as you get stronger.

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Take a Walk

 

The simple act of walking is still one of the best exercises you can do for diabetes, says Betul Hatipoglu, MD, an endocrinologist at Cleveland Clinic. "It’s easy," she says. "You just need a pair of shoes. You can do it anywhere, anytime." If it’s been a while since you exercised, start by taking three 10- to 15-minute walks a day. Do errands on foot, walk through the mall, or take a midday walk at lunch. Aim to walk a total of 30 to 45 minutes a day, or strap on a pedometer and try to log 10,000 steps daily.

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Take Control with Tai Chi

 

Tai chi originated in China as a martial art and is touted today as a way to reduce stress, improve balance, and enhance flexibility. In people with diabetes, it can even lower blood glucose levels. According to a study in the Journal of Alternative and Complementary Medicine, patients who did an hour of tai chi twice a week in a class and 20 minutes three times a week at home reduced their blood glucose levels, improved their overall diabetes care, and had a better quality of life, including mental well-being. "Tai chi is really good for both balance and flexibility at the same time," Colberg says. "It also works on muscle strength and helps lower glucose because it lowers stress."

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Get Into the Pool

 

For people who have diabetes, pool exercises, such as water aerobics and pool walking, are great low-intensity cardio workouts that burn calories and improve flexibility. They’re even safe for people who have diabetic neuropathy, which often causes weakness, numbness, tingling, and pain in the hands and feet. For people with loss of feeling in their feet, pool exercises are a lot kinder and gentler on the feet, Colberg says. If you have arthritis as well, water workouts are a good bet because they have low impact on the joints.

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Pick Up the Pace with Interval Training

 

Injecting bursts of high intensity into your workouts -- known as interval training -- helps lower your blood glucose level, improve cardiovascular health, and build stamina. Next time you’re walking on a treadmill, try adding short bursts of speed to your workout. On the elliptical machine? Crank up the resistance. Out on a walk? Alternate between a fast pace and slow pace. Colberg recommends starting with short 15- to 30-second bursts of intensity and gradually working up to longer intervals of a minute or two.

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Practice Your Balance

 

Diabetic neuropathy can throw off your gait and make balance more difficult. "With age, you naturally lose some balancing ability," Colberg says. "People with diabetes often lose sensation in their feet, so they don’t know where they’re placing their feet." Balance exercises help counteract that. Try standing on one foot near a chair or countertop. Once you’re able to stand on one foot without toppling over, try doing it with your eyes closed. Practice balancing on each foot.

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Add Physical Activity to Your Day

Try as they might, some people just don’t enjoy exercise. For them, everyday chores can help add more physical activity to their routine. "There is plenty you can accomplish while burning calories and lowering blood sugar," Scheiner says. "Just about any form of movement is helpful." Gardening, housecleaning, and washing the car are all great ways to be active, he notes. Walking the dog, doing errands on foot, or playing active games with your children or grandchildren count, too.

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Do What You Love

Whether it's ballroom dancing with your honey, hiking in the mountains, or a rigorous game of ping pong, the key to exercise is to do something you love. "Any type of exercise is good for people with diabetes," says Steve Edelman, MD, founder of the educational organization Taking Control of Your Diabetes. "Do what you enjoy or else you will not be consistent." If you love an activity -- whether it's a formal exercise program or a physically active hobby -- you're more likely to stick with it.

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Diabetes and Exercise

Diabetes and Exercise

7 Steps to Safe Exercise with Diabetes

Don't forget these safety precautions before your next workout.

You know exercise is key to better living with diabetes. It enhances insulin sensitivity and lowers blood sugar levels. But if you have diabetes, you need to take extra safety precautions whenever you work out.

Check with your doc. If you're overweight or have high blood pressure, a heart condition, or vision or foot problems, talk to your doctor before starting an exercise routine. Ask which kind of exercise -- and how much -- is safe for you. To prevent you from overdoing it, your doctor may ask you to break up your daily workout into mini sessions.
Measure your blood sugar level before, during, and after exercise. If your blood sugar is too high or too low, or if you have ketones in your blood or urine, avoid strenuous physical activity. In some people with diabetes, exercise can actually worsen high or low blood sugar.
Fuel up. If your blood sugar is below 100 mg/dL, eat something light before you exercise. Keep a carb-rich snack, such as fruit, crackers, or rice cakes (or glucose tablets) on hand in case your blood sugar drops too low.
Hydrate. Diabetes can inhibit the brain's signal for thirst and lead to dehydration. Be sure to drink extra water before, during, and after exercise.
Avoid hot weather workouts. Some folks with diabetes lose the ability to regulate body temperature. (This is caused when diabetes disrupts the body's autonomic nervous system, which inhibits normal blood flow to the skin and the ability to sweat.) Avoid heat exhaustion by exercising indoors on very hot days.
Take care of your feet. Diabetes can cause numbness and decreased blood circulation in the feet (peripheral neuropathy). Wear shoes that fit well, never exercise barefoot, and inspect your feet before and after every workout. Treat any blisters, abrasions, or injuries promptly.
Wear a medical ID tag whenever you exercise. If an emergency arises, it will alert caregivers that you have diabetes.

Diabetes and Exercise

Diabetes and Exercise

Exercise and Diabetes

Want to manage your blood sugar to prevent diabetes complications? Get moving!

Not a fan of regular exercise? Consider becoming one. Exercise is critical to help you manage your diabetes.

Exercise improves insulin's ability to lower high blood sugar and keep it stable -- a key requirement for living a healthier life with diabetes and preventing its complications. Regular workouts also help you improve your cholesterol, lower your blood pressure, strengthen your heart, and maintain or lose weight. Add to that the fact that exercise lowers stress, increases energy, and improves mood and you've got an incredibly powerful tool for managing diabetes on several fronts.

A new study reveals how important physical activity is to control blood sugar. Researchers found that when physically active, nondiabetic adults cut their normal amount of exercise in half for three days, they had a 97% higher-than-normal spike in blood sugar one hour after eating a meal.

"We're quite certain that regular daily 'physical activity' plus exercise can both prevent and effectively treat diabetes," says study co-author John Thyfault, associate professor at the University of Missouri's Department of Nutrition and Exercise Physiology.

How much exercise is enough? Get at least 30 minutes a day, five days a week, and include both aerobic exercise (the kind that increases your heart rate and breathing) and resistance exercise (the kind that builds strength). Doing both, rather than one or the other, does a better job of decreasing insulin resistance and burning extra glucose -- two key factors for better blood sugar and a healthier, younger body.

Talk to your doctor or an exercise physiologist to develop a safe workout plan that'll get you moving. You may need to start slowly and build up, but that's fine. Also, choose a form of exercise that's convenient and fun to do. Explore different options until you find a workout you love.