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Exercise is good for everyone. But it can be especially good for
you if you have diabetes. Exercise affects how you feel, both physically
and emotionally. It can improve your overall health. And, it plays
a key role in controlling your blood sugar.
Exercise is an important tool in managing your diabetes. It can
be just as helpful as meal planning and diabetes medicine. Most
people with diabetes who exercise regularly require less medication
because exercise lowers their blood sugar. The effect of exercise
on blood sugar can last from 12 to 72 hours.
To get the most health benefit, your should exercise at least three
times per week for at least 20 to 30 minutes each time.
Regular exercise may help you:
- Better control your blood sugar
- Control your weight
- Make your body's own insulin work better
- Improve your heart and blood circulation
- Lower cholesterol level and blood pressure
- Increase your strength and ease of movements
- Reduce the amount of diabetes medicine you need to control you
blood sugar
- Reduce stress, increase your energy level, and just make you
feel good.
Before you begin
- Have a medical check-up, especially if you are over 35 years
of age.
- Talk with your doctor about the kind of exercise you would like
to do. If you need more help in planning a healthy exercise plan,
you may want to talk to an exercise physiologist, if one is available.
An exercise physiologist is an expert at prescribing exercise.
- Since any increase in physical activity can lower your blood
sugar, you may need to change your meal plan or medication. Talk
to your doctor or diabetes educator about making changes.
Choosing the right exercise:
There are many things you can do to increase your activity level,
It's important for you to choose an activity that's right for you
and that you will enjoy. What you like to do and your current level
of physical fitness play a big part in choosing the right activity.
The following table lists some suggested, calorie burning activities.
Common Aerobic Activities:
walking (3 mph), golf, cycling (6mph), bowling cycling (8 mph),
volleyball, tennis, doubles golf, carrying clubs walking (4 mph),
ice or roller skating, cycling (10 mph) walking (5 mph), cycling
(11 mph), water skiing, tennis, singles jogging (5 mph), cycling
(12 mph), downhill skiing running ( 5.5 mph), aerobics, cycling
(13 mph) running (6 mph)
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