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by Original content by Heather Wingo | adapted for blog by Katie Cullum
We all hear about how physical activity is good and important to people living life with diabetes. The good news is, it’s not too hard to be more active!
Being physically active while managing diabetes can make your body more sensitive to insulin (the hormone that allows cells in your body to use blood sugar for energy) to better help manage your diabetes. Physical activity is also helpful in controlling blood sugar levels and lowers the risk of heart disease and nerve damage. Other benefits include the following: maintaining a healthy weight, losing weight, feeling happier, sleeping better, improved memory, controlling blood pressure, lowering LDL (“bad”) cholesterol, and raising HDL (“good”) cholesterol.
How much activity?
The goal is to get at least 150 minutes per week of moderate-intensity physical activity. One way to try and fit in at least 20 to 25 minutes of activity every day. It is also important to take 2 days or more a week to work on strengthening all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
Examples of moderate-intensity physical activities include the following: walking briskly, doing housework, mowing the lawn, dancing, swimming, bicycling, or playing sports.
Consider even following a workout video or taking a class, spend time being physically active with a friend or family member. Chair Yoga is the perfect exercise for those looking to improve posture, increase flexibility, and improve balance while avoiding injury.
Get more activity inspiration!
Before starting any physical activity, check with your doctor to discuss the best physical activities for you. Be sure to share which activities you like, how to prepare, and what you should avoid.
Drink plenty of fluids while being physically active to prevent dehydration and make sure to check your blood sugar before being physically active. Wear cotton socks and athletic shoes that fit well and are comfortable to protect your feet while you exercise.
· Check your blood sugar before you are physically active.
· Carry a snack with you in case your blood sugar goes too low.
· Carry identification that says you have diabetes.
· Wear shoes that fit well and are made for the kind of activity you do.
· Check your feet every day. Call your doctor if a cut, sore, blister, or bruise on your feet or toes does not go away after 2 days.
Ask your doctor or nurse the following questions:
1. What physical activities are safe for me?
2. Are there any special things I need to do to protect my feet?
3. Do I need to make any changes in my medicines before I raise my level of physical activity? Do I need to eat a snack before I’m active?
· One thing I will do to be more active before my next appointment:
· Review your notes from the doctor or nurse.