ABCDEs of Diabetes: E for Exercise! (part 1)

The idea of exercising should not be a scary one. Exercise does not necessarily mean going to the gym.
The important point: MOVEMENT, whether it’s walking, house cleaning or gardening.

When you exercise, your muscles use glucose (sugar) for energy. This prevents sugar from building up in the   blood.

Other benefits are:
– more energy and strength
– less stress, anxiety, and fatigue
– better sleep quality
– stronger bone and muscles
– weight loss or maintaining weight
– helps lower blood pressure
– helps improve cholesterol
– helps lower the risk of diabetes complications (eyes, heart and kidneys)
– improves quality of life

Start slowly and build up to your goal. Tips for getting started:
    – take the stairs instead of the elevator
– walk to a colleague’s desk instead of talking to them on the phone
– walk for 5-10 min after lunch (if it’s too cold outside, walk around the office or in the hallway)
– get up and move around after meals: do the dishes and clean up.
– park further away from the door
– get off the bus 1-2 stops earlier
– walk around the mall

Canadian Diabetes Association recommendations.

Your ultimate goal:
– 150 minutes of moderate-to-vigorous-intensity aerobic exercise per week (30 minutes a day, 5 days per week).
– resistance exercise 2-3 times per week.
– speak to a certified exercise specialist if you have specific questions or limitations
– if you would like to do more than brisk walking, speak to your doctor to get the all-clear first



Aerobic  exercise

Walking, biking, jogging, dancing, swimming, soccer

Resistance  exercise

Lifting weights, push-ups or sit-ups, pilates, resistance bands

Don’t forget to:
– check your feet for cuts, bruises, and sores before and after exercise.
–  buy supportive shoes (it is not recommended to wear over-the-counter insoles)
– wear your MedicAlert bracelet/necklace
– always keep fast-acting carbohydrate  in case you need to treat a low blood sugar (glucose tablets or juice).
– drink water before, during, and after exercise.
– check your blood sugar before, during, and after activity.

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