Many of the things that are recommended for the managing of diabetes are the same as those for achieving and marinating good health in general. This means there is a wide range of information and many choices available to anyone seeking to successfully manage diabetes. This can be a bit overwhelming when trying to find information that will be helpful. A careful search will reveal much useful, helpful information and a rich array of resources to help in managing diabetes.

Diabetes means your blood glucose, also called blood sugar, is too high. Your body uses glucose for energy. But having too much glucose in your blood can hurt you.

When you take care of your diabetes, you’ll feel better. You’ll reduce your risk for problems with your kidneys, eyes, nerves, feet and legs, and teeth. You’ll also lower your risk for a heart attack or a stroke. You can take care of your diabetes by:

• being physically active
• following a healthy meal plan
• taking medicines, if prescribed by your doctor

What You Can Expect From Physical Activity

Research has shown that physical activity can:

• lower your blood glucose and your blood pressure
• lower your bad cholesterol and raise your good cholesterol
• improve your body’s ability to use insulin
• lower your risk for heart disease and stroke
• keep your heart and bones strong
• keep your joints flexible
• lower your risk of falling
• help you lose weight
• reduce your body fat
• give you more energy
• reduce your stress levels

Physical activity also plays an important part in preventing type 2 diabetes. A major Government study, the Diabetes Prevention Program (DPP), showed that modest weight loss of 5 to 7 percent–for example, 10 to 15 pounds for a 200-pound person–can delay and possibly prevent type 2 diabetes. People in the study used diet and exercise to lose weight.

We can think of the physical activity available to us in three basic ways. You can:

• be extra active every day
• exercise
• stretch

Remember that being extra active starts where YOU are. It is unique for everyone. Think of this extra activity in terms of small, easy steps to slowly increase your level of physical activity. Being extra active can increase the number of calories you burn. Try these ways to be extra active, or think of other things you can do.

• Walk around while you talk on the phone.
• Play with the kids.
• Take the dog for a walk.
• Get up to change the TV channel instead of using the remote control.
• Work in the garden or rake leaves.
• Clean the house.
• Wash the car.
• Stretch out your chores. For example, make two trips to take the laundry downstairs instead of one.
• Park at the far end of the shopping center parking lot and walk to the store.
• At the grocery store, walk down every aisle.
• At work, walk over to see a co-worker instead of calling or emailing.
• Take the stairs instead of the elevator.
• Stretch or walk around instead of taking a coffee break and eating.
• During your lunch break, walk to the post office or do other errands.
• Other things I can do: ________________________

Exercise

Try:

• walking briskly
• hiking
• climbing stairs
• swimming
• dancing
• riding a bicycle outdoors or a stationary bicycle indoors
• playing basketball, volleyball, or other sports
• in-line skating, ice skating, or skate boarding
• playing tennis
• cross-country skiing
• other things I can do: _________________________

Stretching

Stretching increases your flexibility, lowers stress, and helps prevent muscle soreness after other types of exercise. Your health care team can tell you what kind of stretching is best for you.

Before Starting a Physical Exercise Routine

Check with your doctor. Always talk with your doctor before you start a new physical activity program. Ask about your medicines–prescription and over-the-counter– and whether you should change the amount you take before you exercise. If you have heart disease, kidney disease, eye problems, or foot problems, ask which types of physical activity are safe for you.

Decide exactly what you’ll do and set some goals.
Choose:

• the type of physical activity you want to do
• the clothes and items you’ll need to get ready
• the days and times you’ll add activity
• the length of each session
• your plan for warming up, stretching, and cooling down for each session
• a backup plan, such as where you’ll walk if the weather is bad
• your measures of progress

Find an exercise buddy. Many people find they are more likely to do something active if a friend joins them. If you and a friend plan to walk together, for example, you may be more likely to do it.

Keep track of your physical activity. Write down when you exercise and for how long in your blood glucose record book. You’ll be able to track your progress and see how physical activity affects your blood glucose.

Decide how you’ll reward yourself. Do something nice for yourself when you reach your activity goals. For example, treat yourself to a movie or buy a new plant for the garden.

How to Maintain Physical Activity Once Youi Begin

One of the keys to staying on track is finding some activities you like to do. If you keep finding excuses not to exercise, think about why. Are your goals realistic? Do you need a change in activity? Would another time be more convenient? Keep trying until you find a routine that works for you. Once you make physical activity a habit, you’ll wonder how you lived without it.