Diabetes can be controlled through physical exercise

Pamela Egan Practical Practitioner

 

By: Pamela Egan, FNP-C CDE

 


 

Diabetes can be controlled through physical exercise

 

 

Exercise is essential for people with diabetes. Exercise helps you control your weight, lower your blood sugar levels and prevent heart disease, which often affects people with diabetes. Exercise helps you feel better about yourself and increases your overall health.

But that doesn’t mean you need to become an exercise fanatic who lives at the gym 24 hours a day.

Scientists are finding that people can achieve health benefits by exercising at a less intense level than previously thought.

In other words, someone who is sedentary most of the day but who spends the lunch hour walking or jogging may expend as much cumulative energy as someone who is active periodically throughout the entire day.

While it’s important that you reserve special times for more intense aerobic activity such as walking, jogging, aerobics or swimming, being active throughout your day every day is a great way to improve your health.

In fact, two recent studies published in the Journal of the American Medical Association have confirmed that the lifestyle approach can be as effective as a traditional exercise program. Wearing a step counter or pedometer from morning to night is a great way to measure how active you have been during the day- and to inspire you to move more on days you have been sedentary.

It is recommended that you strive to take 10,000 steps a day (the equivalent of walking roughly five miles). A person who walks 10,000 steps a day will burn between 2,000 and 3,500 extra calories per week, resulting in a vastly better health profile.

When starting your program, it’s important to go slowly.

Wear your pedometer for a few days to find out how much activity you’re currently getting. Then, gradually work yourself up to your goal.

For better health, shoot for 10,000 steps a day. If you need to lose weight, you’ll want to work yourself up to 12,000 to 18,000 steps a day.

Consult with your healthcare provider before starting any exercise program. Drink plenty of fluids before, during and after exercise. Dehydration affects your blood sugar level. Exercise affects how your body reacts to insulin, so you will need to learn how to manage your blood sugar during exercise to prevent hypoglycemia.

Ways to fit physical activity into daily life:

  • Choose active pastimes like shopping, walking, or playing sports over more passive activities like watching movies or television.
  • Hide your remote and change channels the old-fashioned way.
  • Walk, jump, skip or dance during TV commercials- or, better yet, walk in place while watching the entire program!
  • Play actively with the children in your life.
  • Try to walk to work, school or when running errands whenever possible. It’s good for you and the environment!
  • When driving, park in the farthest space from the store or mall.
  • Put on upbeat music when you clean your house. Dancing makes housework much more fun.
  • Take the stairs whenever possible instead of the elevator or escalator.

This article was originally published June 9, 2003 in The St. Tammany News.

 

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