Physical Activity and Diabetes (3/3)
(Reprint permission
granted from National Diabetes Information Clearinghouse (NDIC))
Can I exercise any time I want?
Ask your health care team about the best time of day for
you to exercise. Consider your daily schedule, your meal plan, and your diabetes
medications in deciding when to exercise.
If you exercise when your blood glucose is above 300, your
level can go even higher. It's best not to exercise until your blood glucose is lower.
Also, exercise is not recommended if your fasting blood glucose is above 250 and you have
ketones in your urine.
Are there any types of physical activity I shouldn't do?
If you have diabetes complications, some exercises can make
your problems worse. For example, activities that increase the pressure in the blood
vessels of your eyes, such as lifting heavy weights, can make diabetic eye problems worse.
If nerve damage from diabetes has made your feet numb, your doctor may suggest that you
try swimming instead of walking for aerobic exercise.
Numbness means that you may not feel any pain from sores or
blisters on your feet and so may not notice them. Then they can get worse and lead to more
serious problems. Make sure you exercise in cotton socks and comfortable, well-fitting
shoes that are designed for the activity you are doing. After you exercise, check your
feet for cuts, sores, bumps, or redness. Call your doctor if any foot problems develop.
Can physical activity cause low blood glucose?
Physical activity can cause hypoglycemia (low blood
glucose) in people who take insulin or certain diabetes pills, including sulfonylureas and
meglitinides. Ask your health care team whether your diabetes pills can cause
hypoglycemia. Some types of diabetes pills do not.
Hypoglycemia can happen while you exercise, right
afterward, or even up to a day later. It can make you feel shaky, weak, confused,
irritable, hungry, or tired. You may sweat a lot or get a headache. If your blood glucose
drops too low, you could pass out or have a seizure.
However, you should still be physically active. These steps
can help you be prepared for hypoglycemia:
Before Exercise
Be careful about exercising if you have skipped a recent
meal. Check your blood glucose. If it's below 100, have a small snack.
- If you take insulin, ask your health care team whether you
should change your dosage before you exercise.
During Exercise
- Wear your medical identification or other ID.
- Always carry food or glucose tablets so that you'll be ready
to treat hypoglycemia.
- If you'll be exercising for more than an hour, check your
blood glucose at regular intervals. You may need snacks before you finish.
After Exercise
- Check to see how exercise affected your blood glucose level.
What should I do first?
Check with your doctor. Always talk with your doctor before
you start a new physical activity program. Ask about your
medications—prescription and over the counter—and whether you
should change the amount you take before you exercise. If you have heart disease, kidney
disease, eye problems, or foot problems, ask which types of physical activity are safe for
you.
Decide exactly what you'll do and set some goals. Choose
- the type of physical activity you want to do
- the clothes and items you'll need to get ready
- the days and times you'll add activity
- the length of each session
- your warm up and cool down plan for each session
- alternatives, such as where you'll walk if the weather is
bad
- your measures of progress
Find an exercise buddy. Many people find that they are more
likely to do something active if a friend joins them. If you and a friend plan to walk
together, for example, you may be more likely to do it.
Keep track of your physical activity. Write down when you
exercise and for how long in your blood glucose record book. You'll be able to track your
progress and to see how physical activity affects your blood glucose.
Decide how you'll reward yourself. Do something nice for
yourself when you reach your activity goals. For example, treat yourself to a movie or buy
a new plant for the garden.
What can I do to make sure I stay active?
One of the keys to staying on track is finding some
activities you like to do. If you keep finding excuses not to exercise, think about why.
Are your goals realistic? Do you need a change in activity? Would another time be more
convenient? Keep trying until you find a routine that works for you. Once you make
physical activity a habit, you'll wonder how you lived without it.
