Archived Article From July 2007
EXERCISE AND DIABETES
Exercise! Whether you have diabetes or not, your doctor has told you
how important it is to exercise. Exercise is essential to
controlling diabetes by helping to control weight, lower blood sugar
levels, and reduce the risk of heart disease.
The American Diabetes
Association states there are no restrictions on what type of
exercise people with diabetes can do. Low-impact aerobic exercise is
preferred such as walking, jogging, bicycling, or swimming. Aerobic
type exercises strengthen the heart. With any exercise program,
always warm up
 and cool down for five to ten minutes with easy
walking followed by simple stretches. Set a goal to exercise for at
least 30 minutes, most days of the week. If that is too long all at
once, break it down into two fifteen-minute segments or three
ten-minute segments daily.
Exercise changes the way your body reacts to insulin. Talk to your
doctor about your activity, it may be necessary to change your
medication. Always check your blood sugar levels before and after
you exercise. If it is below 100mg/dl, eat some carbohydrates to
elevate your blood sugar level. If it is above 250mg/dl, wait until
your blood sugar level lowers before exercising. Sometimes when you
exercise, your blood sugar level may get too low, a condition called
hypoglycemia. The way your body reacts to insulin, called insulin
sensitivity, can remain high for 12 -24 hours after exercising,
especially in people who are not used to regular exercise or have
exercised too strenuously. Be aware of how you are feeling. If you
feel a change in heartbeat, suddenly sweat more than usual, feel
shaky, anxious, weak, dizzy, or hungry - stop exercising.
You could
be experiencing hypoglycemia or something that needs to be evaluated
by your doctor. It is a good idea to always exercise with someone
and to wear your medical alert bracelet.
Foot care is especially important for people with diabetes. Pay
attention to your feet. Many people with diabetes have problems with
the nerves in their feet and legs without even knowing it. A simple
blister could develop into a slow healing sore or a serious
injection or problem. Always check your feet daily for blisters,
cuts, scrapes and calluses. Prevent blisters by wearing shoes that
are comfortable, fit properly and are appropriate for the exercise.
Socks are also important. Choose socks that keep feet dry and change
them after you finish exercising to decrease the likelihood of
developing athlete’s foot.
Lastly, drink plenty of fluids to prevent dehydration before, during
and after you exercise. If you are thirsty, you may already be
dehydrated. Dehydration can affect your blood sugar. Drinking plain
water is best. However, if you exercise for a long period or if it
is hot outside you may want a sports drink to replace lost salts. If
you chose sports drink, read the label first and check the
carbohydrate content and serving size of the bottle. It may have too
much sugar for your body.
Always test your blood sugar. Testing is the key to showing you how
your body reacts to exercise and how to create the best plan to
manage your blood sugar when you are active.
Want help in tracking your progress and staying motivated? Go to
www.diabetes.org
and check out the American Diabetes Association
on-line exercise tracking program called ‘Club Ped’.
Regular exercise
can improve the quality of your life. Get moving!
Sharon Johnson
Community Health Educator
Wicomico County Health Dept.
Practical Ideas for Weight Management
Weight
management is always a goal for diabetes management. The advice is
usually “If you want to lose weight, eat less and do more exercise.”
This advice
sounds so simple but in reality, it is not that easy for many
people. It is always nice to find some simple but effective
strategies to help. The key is to make many small but painless
changes in our eating habits and exercise routines
Here
are a few suggestions you may want to consider. See if any of them
will work for you- and remember, eating is one of life’s simple
pleasures.
1.
Substitute water, diet drinks or any of your favorite calorie
free beverages for sodas. Subtracting just one calorie-rich soda
each day can make a big difference. Just find one you like and begin
to enjoy!
2.
Try to eat healthy and calorie free snacks after your dinner.
3.
Add a salad each day at a meal or snack. Salads can be
satisfying as long as you are careful with the high-calorie
dressings and toppings.
4.
Try to avoid those buffet style restaurant meals, especially
if you go with the mindset “I have to get my money’s worth.”
5.
Reduce, don’t eliminate certain foods. Most people eat for
pleasure as well as nutrition. If your favorite foods are high in
fat, salt or sugar, the key is to use moderation in how much of
these foods you eat and how often you eat them.
6.
Add some walking to your daily routine. Just by completing 10
miles of walking each week you can burn up 1000 more calories than
you would not walking!
7.
Try to add some strength training to your workout. This can
help increase your muscle mass which can help burn calories.
8.
Try to change your exercise routine every so often. Doing the
same exercise day after day can get boring for you and your body.
Try this
refreshing cold summer soup- a great way to add more vegetables to
your diet.
Refreshing Gazpacho
(Makes 4 servings)
2 cups low-sodium tomato juice
1 can (about 14 ounces) fat-free,
reduced sodium beef broth
1 can (10 ¾ ounces reduced –fat
condensed tomato soup
1 ½ cups diced cucumber
1 ½ cups diced green pepper
1 cup shredded carrots
1 cup diced celery
½ cup sliced green onions
1/3 cup chopped fresh parsley
2 cloves garlic, minced
1 tablespoon lime juice
2 teaspoons low-sodium Worcestershire
sauce
½ teaspoon dried oregano
Fat-free sour cream
Chopped fresh cilantro
Combine tomato juice, beef broth,
tomato soup, cucumbers, peppers, carrots, celery, green onions,
parsley, garlic, lime juice, Worcestershire sauce and oregano in
large bowl. Chill at least 2 hours to blend flavors. Top with sour
cream and cilantro.
Nutrition
Information
Calories- 136
Total fat- 2 grams
Calories from fat- 18
Cholesterol- o grams
Fiber- 5 grams
Protein- 6 grams
Sodium- 123 mg.
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