National studies have shown that exercise alone is the single most important factor for better diabetes control among people with type 1 or type 2 diabetes*. Exercise not only helps improve physical health, but also relieves stress and allows the mind to relax.**

The U.S. Surgeon General recommends at least 30 minutes of exercise on most days of the week (at least 3-5 days a week).

For people with diabetes who exercise, the American Diabetes Association (ADA) recommends the following guidelines for regulating blood sugars (glycemic control):

1. Metabolic control before exercise --

Avoid exercise if fasting blood glucose levels are >250 mg/dl and ketosis (ketones in urine) is present, and use caution if glucose levels are >300 mg/dl and no ketosis is present. Eat more carbohydrates if glucose levels are <100 mg/dl.

2. Blood glucose monitoring before and after exercise

Identify when changes in insulin or food intake are necessary (i.e., people with type 1 diabetes taking their insulin shot may need to wait for a longer time interval before exercising -- ask your doctor!). Learn your body's glycemic response to different exercise conditions.

3. Food intake

Eat additional carbohydrates as needed to avoid hypoglycemia (low blood sugar). Carbohydrate-based foods should be readily available during and after exercise. Ask your doctor or dietitian which carbohydrate choices are right for you.

HEART HEALTHY TIPS: Add walking as regular aerobic activity to your exercise routine --

Take the stairs rather than the elevator Take a walk around the neighborhood after work or during your lunch break Park your car farther away and walk back to it Go shopping (walk briskly between stores)
Walk your dog! [Does your pet have diabetes? Link here: Diabetes & Pets]

Other activities you can do to increase
aerobic exercise:

Worksite wellness programs or find an exercise program where you work Yard work such as planting, raking, and working in the garden Hiking Biking Swimming Basketball
Dancing

[Suggestions adapted from the American Council on Exercise]

Walk your way to better health - Use a pedometer!
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Walking has been shown to be effective in development of diabetes in middle-aged women and cut the rate by about half, according to a report in the Journal of the American Medical Association (October 20, 1999). Even taking into account the differences in Body Mass Index, walking still reduced the number of women who developed diabetes. The more time per week spent on walking and the faster the walking pace, the greater the benefit. yes"> * The Diabetes Prevention Program (DPP), conducted at 27 centers nationwide, is the first major trial to show that diet and exercise can effectively delay diabetes in a diverse American population of overweight people with impaired glucose tolerance (IGT). IGT is a condition where blood glucose levels are higher than normal but not yet diabetic. Another smaller study, the Diabetes Prevention Study (DPS), findings indicate that patients who lost 5% of their body weight lowered their diabetes risk by 61%; every 3 kilograms (6.6 pounds) decrease in weight doubled their health benefits [New England Journal of Medicine 344: 1343-1349; 2001]. ** Always check with your physician before starting any new exercise programs.

people exercising

For additional recommendations and/or resources on physical activity at home, school, or work, please link to the following sites:

Exercise is good for you, your family, and your community!

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