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Physical Activity and Diabetes (1/3)

(Reprint permission granted from National Diabetes Information Clearinghouse (NDIC))

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How can I take care of my diabetes?

Diabetes means that your blood glucose (also called blood sugar) is too high. Your body uses glucose for energy. But having too much glucose in your blood can hurt you. When you take care of your diabetes, you'll feel better. You'll reduce your risk for problems with your kidneys, eyes, nerves, feet and legs, and teeth. You'll also lower your risk for a heart attack or a stroke. You can take care of your diabetes by

• being physically active

• following a healthy meal plan

• taking medicines (if prescribed by your doctor)

What can a physically active lifestyle do for me?

Research has shown that physical activity can

• lower your blood glucose and your blood pressure

• lower your bad cholesterol and raise your good cholesterol

• improve your body's ability to use insulin

• lower your risk for heart disease and stroke

• keep your heart and bones strong

• keep your joints flexible

• lower your risk of falling

• help you lose weight

• reduce your body fat

• give you more energy

• reduce your stress

Physical activity also plays an important part in preventing type 2 diabetes. A major government study, the Diabetes Prevention Program (DPP), showed that a healthy diet and a moderate exercise program resulting in a 5 to 7 percent weight loss can delay and possibly prevent type 2 diabetes

What kinds of physical activity can help me?

Four kinds of activity can help. You can try

1. being extra active every day

2. doing aerobic exercise

3. doing strength training

4. stretching

Be Extra Active Every Day

Being extra active can increase the number of calories you burn. There are many ways to be extra active.

• Walk around while you talk on the phone.

• play with the kids.

• Take the dog for a walk.

• Get up to change the TV channel instead of using the remote control.

• Work in the garden or rake leaves.

• Clean the house.

• Wash the car.

• Stretch out your chores. For example, make two trips to take the laundry downstairs instead of one.

• Park at the far end of the shopping center lot and walk to the store.

• At the grocery store, walk down every aisle.

• At work, walk over to see a co-worker instead of calling or emailing.

• Take the stairs instead of the elevator.

• Stretch or walk around instead of taking a coffee break and eating.

• During your lunch break, walk to the post office or do other errands.

• Other things I can do