Physical activity is a tool to help you manage your diabetes. It is a very important part of your diabetes treatment plan and can help you feel your healthiest.

But being active is not just about losing weight. It has many health benefits like lowering blood sugar, cholesterol, blood pressure, raising your good cholesterol, and improving your blood circulation. It can also help your body to better use insulin, reduce stress and make you feel better, and increase flexibility.

It may be difficult to find the time or motivation to start an exercise program. Everyone’s physical abilities and schedules are different; choose the best ways to fit activity into your daily life – whether it’s walking to work, doing chair exercises or working out at the gym.

Tip for beginning

• Make sure to sit with your healthcare provider and discuss your physical ability to begin an exercise program.
• Before starting your program, make sure you have well-fitting shoes that provide appropriate support.
• Make sure to choose activities that you enjoy doing and to set goals that are realistic. Your healthcare provider can help you to design a plan that will work for you.
• Make a plan. Identify ways to increase your physical activity.
• Go out of your way to be active and decrease inactivity.
• Start your activity slowly and increase gradually. Your goal should be to exercise at least 30 minutes, five days per week, or as recommended by your healthcare provider.

Safety Tips

• To decrease the risk of low blood sugar, check your blood sugar before you begin your session. If it is over 250 mg/dl and ketones are present, delay the activity until your blood sugar is below 250. If your blood sugar is below 100, you may need a snack before beginning the activity.
• The best time for a session is 30 minutes to one hour after eating a meal.
• Check your feet for blisters or sores before and after any physical activity.
• If you take medicine that lowers blood sugar levels, carry a carbohydrate source such as glucose tablets or hard candy just in case.
• Include a 5- to 10-minute warm-up and cool-down period.
• Drink water before, during and after physical activity.
• Try to exercise with someone.
• Check your blood sugar after the activity. For some people, exercise can lower blood sugar for up to 24 hours.
• Carry diabetes identification.

Managing Your Weight

If you are overweight, losing As little as 10 to 0 pounds can help lower your blood sugar, cholesterol, triglycerides, and blood pressure. You will lessen the strain on your bones and joints and will feel better all the way around. The following tips may help you top start managing your weight:

• Begin keeping track of what, when, where, and how you eat now.
• Assess your willingness to change.
• Make a plan. Identify which habits you will change now and which ones you will change later.
• Set realistic goals. A ½ to one-pound weight loss per week is a reasonable goal.

Tips for Following a Healthy Eating Plan

• Eat a variety of foods from all of the food groups.
• Avoid fad diets that eliminate whole groups of food.
• Eat smaller portions.
• Eat less fat.
• Avoid skipping meals.
• Exercise. Successful weight loss includes daily exercise.
• Keep it off. Make your new healthy eating and exercise changes a permanent way of life.