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by: Maureen Daniello, RN, CDE. CPT

1. Find a friend or relative to be your diabetes exercise buddy. Having an “exercise buddy” really works, whether you walk or work out at the gym!
2. Start your exercise program slowly and add a little more time each week. Often what stops people from really developing an exercise habit, is that they do too much and get tired and sore. If you're doing a walking program, always walk at a comfortable pace for as long as you can without becoming too tired.
3. Walk or work out at least half an hour per day - If you are really out of shape, 10 minutes can make a big difference! Then add more as you feel more energy and your body adjusts to the exercise.
4. Try doing your exercises in the morning. That way your body is energized and your metabolism is revved up and ready to go for the day!
5. Hike...find a park, open space or even your city streets with some hills and walk up and down the hills. One of the best exercises you can do is hill walking. It's an excellent cardiovascular workout. Remember to start gradually and work up to longer walks, then steeper hills over time. See * below
6. Another great diabetes exercise tip is to use light weights while walking - you’d be amazed at how strong your arms and upper back will get when you carry ½ or 1 pound weights on your walks. *See note below about consulting your doctor before doing this, especially if you have pain in your arms or hands or have problems with your balance.
7. Just think, the best diabetes exercise is the easiest, just walk out your door! Be sure you have comfortable shoes that fit well and give your feet proper support.

Did you know that walking significantly lowers blood pressure as well as your blood sugar? Before and after you walk, check your blood pressure as well as use a diabetes meter to review blood glucose levels, see how many points lower they are. Keep a diary to remind you how much your exercise program helps to keep you healthy. * See the note below before starting a new exercise program.

Now remember, along with exercise there is a chance for hypoglycemia so here are a few tips to avoid low glucose levels before and after exercise:

• If you're new to exercise, start slowly, and test your blood glucose before, during and after exercise to determine the effects of exercise on your blood glucose levels.
• Always carry a source of carbohydrate with you. Eat something even if you don't have a blood glucose monitor to test your level but you feel the symptoms of a low blood sugar level. Always keep some quick sources of sugar handy for controlling diabetes and just in case you need it while exercising. This can be glucose tablets, glucose gel, hard candy (not sugar free), fruit juice, raisins, or a regular soft drink (not diet).
• If you're concerned about low blood glucose levels, exercise in a public place or bring a cell phone. If your blood glucose continues to drop when you check it several times with a glucose meter during exercise (a very uncommon occurrence), you may need to seek immediate medical attention. You may also want to instruct someone to recognize the signs of severe hypoglycemia and what to do should it develop.
• Be on the lookout for hypoglycemia not only when you exercise, but up to 72 hours later. Keep monitoring for symptoms of low blood glucose and your blood glucose levels with a blood glucose meter to detect if they are dropping.

**Never start a new exercise program without consulting your physician who can evaluate your condition and any limitations through your personal diabetes information. Take it easy at first and build up to longer exercise periods over time.  

Have a Safe and Happy New Year and remember, we are only a phone call away!

1. http://www.diabetes-guide.org/diabetes-exercise.htm