For individuals living with diabetes, the journey towards a healthy and active lifestyle can sometimes be a bit of a challenge. Regular physical activity when living with diabetes can help improve blood sugar, lower blood pressure, reduce the risk of heart disease and achieve or maintain a healthy weight.
The American Diabetes Association (ADA) recommend 150 minutes of moderate physical activity per week.
Start with what you CAN do
Initially, some people may not be mentally ready or physically able to take on 150 minutes of activity. However, starting with even 10 minutes a few times a day can help you achieve this goal. Start your day with a quick 10-minute walk around the block, followed by a 10-minute walk at work during a break or lunch, and then another 10-minute walk after dinner to finish a total of 30 minutes for the day. Other ideas to help get in those active movements can be found nearly anywhere:
- Have a walking meeting instead of sitting in an office or conference room (or simply stand during the meeting)
- Take the stairs at work or at the store instead of an elevator or escalator
- Dance while cooking meals
- Park your car in the furthest part of the parking lot when at work or the store
- Take your kids or dog for a walk
- Get up and move during commercial breaks
Find ways to make physical activity FUN
The best way to help you stick with your activity goal is to make it exciting and fun. Do something that you enjoy! Dance, play a sport you like, go for a bike ride, go to the pool, lift weights or do yoga. There are so many different ways to get in exercise—be creative! Find an exercise buddy or group for accountability. This also helps with socializing and can make it seem less like working out and more like hanging out. For more ideas on how to be active, check out Making the Case for At-Home Exercise – SouthEast Alaska Regional Health Consortium – SEARHC
Be mindful and safe
When starting an exercise program or a new activity, be mindful about safety. Exercise can cause hypoglycemia (low blood sugar), which is common in people living with diabetes who exert themselves. It is very important to know how exercise affects you and your blood sugar levels. Be aware of the signs and symptoms of low blood sugar and how to treat it to stay safe. Common signs of low blood sugar include nervousness and anxiety, shaking, sweating, fast heartbeat, hunger, dizziness, confusion, difficulty concentrating, pale face, headache, tingling or numbness and vision changes. [https://www.cdc.gov/diabetes/about/low-blood-sugar-hypoglycemia.html]
Here are some safety tips for physical activity among people living with diabetes:
- Check with your medical provider, especially if you are starting a new exercise routine.
- Monitor blood sugar levels before, during and after exercise.
- Stay hydrated.
- Warm up and cool down.
- Wear a medical ID.
- Bring a source of carbohydrates.
- Wear proper footwear.
- If you have health conditions such as high blood pressure, nerve damage or vision problems, you may need to avoid certain exercises. Check with your medical provider to see what exercises are safe for you.
While it takes time and effort to begin a new journey, starting slow and finding ways to have fun while doing can help ease the lifestyle change. Taking small steps will add up to big leaps and eventually turn into rewarding habits. In the end the best physical activity is the one you will stick with and the best reward is a healthier, happier you!
