Diabetes and Exercise
Sally Freas, RN, CDE

Okay, it’s now the beginning of the new year and time to talk about the dreaded subject — EXERCISE!! New Year resolutions abound as you see the size 4 aerobic queens jumping all over the television screen. Please, give me a break.

Let’s look at exercise realistically. First, exercise helps everyone from age 1 to 101, diabetic or not. Second, exercise lowers the blood sugar as well as blood pressure. Third, exercise helps reduce stress levels. Fourth, and lastly, EVERYONE can exercise. (Notice, I haven’t mentioned weight and becoming a size 4).

1. The first key is to MOVE muscles. Remember, muscles are sugar for energy. When we move, our muscles take more sugar from the blood stream, hence lowering the blood sugar.
2. Because exercise has a 24 hour effect, we need to move DAILY and work up to at least 30 minutes a day. That doesn’t mean going out and doing 30 minutes of strenuous exercise today when your body hasn’t moved a muscle in 10 years. You’ll feel like you’ve aged a hundred years and your body will threaten you with death if you ever get off the couch again. This is a gradual process. Start with going out the front door and waking around the outside of the house. If you’re not “sucking” air, try going around again. With time, you’ll get to the end of the driveway, and then down the street. Start slow and gradually increase.
3. The most important component of exercise is DOING SOMETHING YOU LIKE, besides pushing the buttons on the remote control. If you hate it, you won’t do it (aerobics and I won’t happen in this life time) so find some kind of exercise you don’t find offensive and start moving.

It’s important to plan exercise time into your schedule for at least a month. That’s how long it takes til it will become a habit.

There are many excuses for not exercising. We know them all. Can’t walk because of neuropathy or back problems. Don’t have time. Don’t want other people to see me when I exercise. Remember, I said EVERYONE can exercise as long as your breathing. There are chair exercises for those who are in wheelchairs or have problems walking. These are also good for those with respiratory problems and walking causes shortness of breathe. There are water aerobic classes around town for those with arthritis. The water takes the pressure off the joints while the exercise lowers the blood sugar. Don’t want to be in a class, just walk in the pool. Don’t need to get your face wet if you don’t like to swim. Time is the biggest excuse. “I just don’t have the time!!” Maybe you don’t have the time to go to the gym or run for an hour, but everyone can find 5-10 minutes to do some kind of exercise, even if its walking around the outside of the house 3 times. Do this 2-3 times a day and there’s your 30 minutes. Once exercise becomes a habit and you start feeling so much better, you’ll be amazed how you’ll want to make that time for yourself. Don’t want people to see you exercise, do it early morning or late at night when no one is around. Watch want ads for used exercise equipment that you’d use.

Keep exercise simple, fun, easy, and inexpensive. Remember, MOVE — DAILY — AND DO SOMETHING YOU LIKE. You’ll feel better and love watching the blood sugar come down.