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Why Is Exercise
Important?
Many people recognize and enjoy the benefits of regular exercise.
Exercise makes you feel good, look better, and be stronger. When
you have diabetes, exercise is a key part of every day management.
For people with Diabetes, exercise is an important part of your
self-care plan. Exercise balances the effect of food in the body.
Food makes blood glucose levels go up. Exercise makes the blood
glucose levels go down by using glucose as fuel for the body. It
is a good idea to test your blood glucose level after activity
to learn the effect of exercise on your body.
How the Body Works |
| This illustration of how exercise affects the body cells may help you understand why exercise is such an important part of your diabetes care. |
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Flash Player required to view the animation |
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Click on the image above to open an interactive Blood Glucose animation in a larger window |
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 Physical
Activity Table
Before You Start Exercising
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Exercise
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Other
steps to consider:
- Wear an ID bracelet (more)
- Let someone know where you are going and how long
you will be (or go with a friend)
- Test blood glucose levels
- Wear proper socks and shoes (link to footwear)
- Carry a water bottle with you
- Carry treatment for hypoglycemia (ie. Glucose tablets)
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Exercise
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Exercise
can:
- lower blood glucose levels (even for several hours
later)
- increase insulin sensitivity
- improve functioning of the cardiovascular system
- improve strength and flexibility
- reduce risk factors for heart disease ( blood cholesterol,
triglyceride and low-density lipoprotein (LDL) levels)
- improve blood pressure levels
- help control body weight
- reduce stress levels
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What is
Exercise?
Exercise means any physical activity. You can walk, golf, dance
or vacuum your house! Anything that gets your body moving counts.
The Health Canada Physical Activity Guidelines for Canadians
recommends a minimum of 30 – 60 minutes of moderate physical
activity on most days of the week. Don’t get discouraged;
that total can be broken down to three to six intervals of ten
minutes each. It all adds up! Remember to vary the type of activity
you do to keep yourself healthy. Try to build activity into your
every day life.
Health Canada’s Guide to Physical Activity is a useful
link: www.paguide.com
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Exercise
and Diabetes Medications
If you do not take insulin or pills
for diabetes
If you manage your diabetes with diet and exercise, any time is
a good time to exercise. It can be especially beneficial to your
blood glucose control if you plan to exercise after eating a meal.
The reason for this is that food increases your blood glucose level,
and exercise lowers the blood glucose levels. The exercise will
help to reduce the blood glucose level after the meal. Test your
blood glucose level to find out what works for you. Try to stay
within the target blood glucose levels.
If you have eaten more than usual or more than you know you should,
exercise can help. Going for a bike ride or walk will help minimize
the rise in blood glucose level after the meal.
If you take insulin or pills for diabetes
The biggest challenge for people on medications is the risk
of hypoglycemia during or following exercise.
To avoid hypoglycemia there are two approaches you can take.
1. Reduce the amount of diabetes medication:
- if you are trying to lose weight. If you do not decrease
the medication you may have to eat extra food to avoid
hypoglycemia.
- if exercise is very strenuous or long lasting
| Caution. Consult your health
care provider on the best way to do this. |
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2. Increase the amount of food eaten:
- if exercise is of long duration
- If you do a strenuous exercise that is unplanned.
Be sure to carry a source of sugar to treat a low blood glucose
level (hypoglycemia). Check your blood glucose levels before,
during, and after exercise. Your blood glucose levels can continue
to drop for several hours after exercise.
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Extra
Food For Extra Exercise
If you inject insulin or if you take pills for diabetes, you
may need to eat extra food before you start exercising. The
following is a guide to determine what to eat when you are
exercising. Test your blood glucose level before you start
exercising, as well as during and after exercise. Remember
to always carry some form of sugar with you (i.e. glucose tablets,
etc.)
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Exercise
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Blood Glucose Levels
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| Light Exercise for one hour (Walking, Bowling) |
Less than 6 mmol/L |
1 Starch Food or 1 ½ Fruits and Sweet Vegetables
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Moderate Exercise for one hour(Tennis, Swimming,
Bicycling, Golf, Fast Walking)
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Less than 6 mmol/L |
2 Starch Foods or 3 Fruits and Sweet Vegetables. If exercise
is more than one hour, add 1 Fruits and Sweet Vegetables
for each hour. |
| 6 – 10 mmol/L |
1 Starch Food or 1 ½ Fruits and Sweet Vegetables |
| 11 – 17 mmol/L |
Food Intake should not be increased |
| 17 mmol/L or greater |
Exercise should not start until blood glucose level is
less than 17 mmol/L |
Extreme Exercise |
Caution Check blood glucose levels often, eat
extra food as needed. Consult with your health care provider
for more information. |
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