Diabetes, if left unmanaged, has many serious complications such as loss of vision. It is imperative for anyone with diabetes to follow their doctor’s treatment plan. The plan may include dietary changes, exercise and medication. Exercise is important as it will help your body to use sugars naturally. It also has many other health benefits such as stress management, decreasing high blood pressure and preventing osteoporosis.
If you are newly diagnosed with type 2 diabetes see your doctor before starting an exercise program. Your physician may want your sugar level at a certain number before you start exercising. You may also want to consult with a trainer who can monitor you throughout your program. It is important to know your blood sugar level before and after your workout. Knowing this information can help to prevent hypoglycemia (low blood sugar) or hyperglycemia (high blood sugar). If you are working out on your own have a friend exercise with you. This is especially necessary if the diagnosis is new to you. A friend can help if you become light headed or weak while working out.
When you start to exercise create a plan for yourself to follow. Decide which exercises you enjoy and figure out when you can exercise. The current guidelines recommend 150 minutes a week or 30 minutes of aerobic exercise 5 days a week. Your level of activity should be moderate to vigorous to adequately burn sugar. If you are new to exercise start with 5 or 10 minutes a day and increase your activity as you become more fit. If you would like a chart please use the Starter Walking Plan chart from the American Diabetes Association. If you would like guidance from a physician while you walk try the “Walk With A Doc” program.
Weight training two times a week for 20 to 30 minutes is also recommended. You can achieve this goal by using machines at the gym, resistance bands, lifting cans or water bottles at home, attending fitness classes, or gardening. The take home message is to be as active as you can throughout the day. The little things can really make a difference. Take a walk at work during your lunch break, park the car a little further and walk or stretch at your desk.
If you are feeling confused while trying to figure out a plan for yourself see your physician. He/she can help to put you on the right path to managing your diabetes. Join the American Diabetes Association for their America’s Diabetes Challenge. This program helps you work with your physician to set and reach your goals.
References
American College of Sports Medicine (2007) A Case Study Approach To The ACSM Guidelines.
American Diabetes Association (2015) Types of Activity.
Robyn Caruso is the Founder of The Stress Management Institute for Health and Fitness Professionals. She has 15 years of experience in medical based fitness. Contact Robyn by email at: tsmi.caruso@aol.com
