Question:
What should I do to get started on a physical activity routine?
Answer:
a.. Find out which activities will be safe for you. Talk to your health
care team about which activities will be safe for you. Your health care
provider's advice will depend on the condition of your heart, blood vessels,
eyes, kidneys, feet, and nervous system. They may recommend that you have
an exercise stress test to see how your heart reacts to exercise. If the
tests show signs of disease, ask what physical activities will help you
without making your conditions worse.
b.. Choose what you'll do and make detailed plans. Think about what
activities are realistic for you and choose the ones you think you can do.
Start slowly. Your activity should be somewhat challenging but not overly
difficult. Write down exactly what you'll do, where and when you'll do it,
how often, and for how long. Allow yourself to get into a routine. Be
flexible and don't get discouraged. For example, I'll get off the bus one
stop earlier. Don't be too hard on yourself if you can't. For example, if
it's raining, you may not want to walk outside so you can choose a different
activity. It's more important to reach your long-term goal than to follow
the plan from day to day. Plan how you'll reward yourself for your efforts.
For example, some people treat themselves to a movie when they meet their
goal for the week.
c.. Learn your blood glucose response to exercise. Everyone's blood
glucose response to exercise is different. Checking your blood glucose
before and after exercise can show you the benefits of activity. You also
can use the results of your blood glucose checks to prevent low blood
glucose or high blood glucose.
d.. If your blood glucose is high before you exercise (above 300),
physical activity can make it go even higher, so be cautious about doing
something active. For those with type 1 diabetes, if your fasting glucose
level is above 250 and you have ketones in your urine, it's best to avoid
physical activity.
e.. Learn how to avoid low blood glucose (hypoglycemia). - Keep in mind
that low blood glucose can occur during or long after physical activity.
Low blood glucose is most likely if:
*Take insulin or diabetes pill
*Skip a meal
*Exercise a long time
*Exercise strenuously
f.. If low blood glucose is interfering with your exercise routine, eating
a snack before you exercise or adjusting your medication may help. Talk to
your health care team about what is right for you. During activity, check
your blood glucose if you notice symptoms such as hunger, nervousness,
shakiness, or sweating. If your blood glucose is 70 or below, have 2 to 5
glucose tablets, ½ cup (4 ounces) of fruit juice, or ½ cup of a regular soft
drink to raise your blood glucose. After 15 minutes, check your blood
glucose again. If it's still below 70, have another serving and repeat
these steps until your blood glucose is at least 70.
g.. Plan to have water and snacks handy during activity. Drink plenty of
water before, during, and after activity. If you are at risk for low blood
glucose, always carry a source of carbohydrate to so you'll be ready to
treat low blood glucose.
h.. Wear a medical identification bracelet, necklace, or a medical ID tag
to protect yourself in case of emergency.
i.. Decide how you'll keep track of your progress. You may find it
motivating to write down what physical activity you've done each day. For
example, you can make a note of what you did and how long you did it. Some
people enjoy using a step counter, also called a pedometer, to see how far
they've walked. Ask your health care team where to get one.
