A TRUEinsight™ Guidetrack

Physical Activity and DiabetesImprove Your Health, Enhance Your Life

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Benefits of Regular Activity

Why Physical Activity Is Important for People With DiabetesRegular physical activity is good for everyone, especially people with diabetes. Studies demonstrate that people with diabetes – who exercise regularly and follow a healthy meal plan – can improve their blood sugar levels and reduce their need for diabetes medications.

The importance of exercise

• Improved blood pressure and cholesterol levels• Enhanced muscle strength, tone and endurance• Weight loss and maintenance of desirable weight• Increased emotional well-being • Improved overall health, increased energy levels, and reduced stress

Whether your goal is to lose weight, lower your blood pressure or improve your overall mental and physical well-being, a physical activity program is the key to achieving your goal. This brochure offers guidelines for planning a safe and healthy activity program that is enjoyable, will make you feel good, and will help you live a healthier life.

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Tips to Make Your Activity Program Enjoyable

Vary your activities to prevent boredom, exercise with a friend, join a group in your community that supports your interests.

Keep It Fun

Wear a medical ID bracelet, proper fitting shoes and socks to prevent feet irritation. Inspect your feet daily for pressure areas or blisters, never walk barefoot. Stretch muscles before and after exercising to prevent soreness.

Keep It Safe

Monitor your blood sugar before, during and after exercise. Recognize symptoms of low blood sugar and treat appropriately. Adjust meals and medications as needed.

Keep It Healthy

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Before You BeginBefore beginning any type of program, it is important to meet with a member of your diabetes healthcare team. Talk with your team member about your personal goals for starting an activity program and the types of physical activities you would like to include in your plan.

Talk to Your Doctor

Your doctor may perform a physical exam to make sure you are physically able to perform your planned activities. This exam may include an EKG or stress test to evaluate your heart function. Talk with your doctor or healthcare professional about how your activity program will affect your blood glucose levels. If you take diabetes medications or insulin, ask the doctor about the best time of day to perform these activities.

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Developing a Personal Activity ProgramPlanning an activity program includes determining activities you enjoy, a time to exercise, and how long you plan to work out. Choosing activities you enjoy will help keep you motivated. If you are in good physical health, you may choose an aerobic exercise such as walking, swimming, or cycling. Aerobic exercise increases the workload on your heart, lungs and muscles, increases breathing and aids circulation throughout your body.

Start Slow and WorkYour Way UpIf you are just starting a program or have physical limitations, you may choose less strenuous activities such as gardening or chair exercises. These do not put such a heavy demand on your body. As your body adapts to exercising, you can gradually add new elements, or exercise for longer periods of time. Once you have selected activities, schedule a time of day and duration. Scheduling lets you plan ahead for eating meals, taking medications, and monitoring blood sugar levels.

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How to Start Smart• Slowly – 5 to 10 minutes per day

• Gradually work up to 30 – 40 minutes a day

• Be active 3 – 4 times per week

• Eat a snack before or during your activity to help prevent low blood sugar

• Stretch before and after physical activity to prevent injury

Effects of Activity on Your Blood Glucose LevelsOne of the benefits of exercise is the lowering of blood glucose levels. Exercise causes your body to use up excess glucose. This occurs during exercise and continues even after exercise is complete. Strenuous exercise for long periods of time may cause blood sugar levels to drop. It is important that you recognize symptoms of low blood sugar, so that you can be prepared to treat this condition.

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Be Aware of How You Feel During Your Activity

Monitoring Yourself During ActivityMonitoring blood glucose levels is important before, during and after exercising. Thirty minutes before exercising, take your blood sugar and document the results in your logbook. If your blood sugar is within your normal range, start your program. If your blood sugar is too low, eat something and recheck before beginning.

• Slowly – 5 to 10 minutes per day

• Gradually work up to 30 – 40 minutes a day

• Be active 3 – 4 times per week

• Eat a snack before or during your activity to help prevent low blood sugar

• Stretch before and after physical activity to prevent injury

Stop the activity and check your blood sugar if you feel:

• Weak

• Hungry

• Dizzy

• Experience Vision Changes

If you experience these symptoms and your blood glucose is low, eat a snack. Always have glucose tablets, fruit juice, regular soda or other fast-acting glucose nearby.

NOTE: Blood glucose levels can continue to drop even after you are done exercising. Always monitor your blood sugar levels at least two times after exercising, and more frequently if symptoms occur. By regularly monitoring before, during and after exercise, you can avoid unexpected low blood sugars and safely treat them.

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A TRUEinsight™ Guidetrack

Home Diagnostics, Inc.www.homediagnostics.com

Information contained in this brochure was sourced through:Mayo Clinic on Managing Diabetes2001 Mayo Foundation for Medical Education and Research. Editor in Chief, Maria Collazo-Clavell, M.D.

Life with Diabetes: A Series of Teaching Outlines2nd Edition by the Michigan Diabetes Research and Training Center; lead authors Martha M. Funnell, MS, RN, CDE, Marilynn S. Arnold, MS, RD, CDE, Patricia A. Barr, BS, Andrea J. Lasichak, MS, RD, CDE. 2000 by the American Diabetes Association

For more information about diabetes visit www.homediagnostics.com

Contact your insurance company or local diabetes association to find out if you qualify to receive diabetes self-management education. Remember, the more you learn about diabetes, the better you will be able to understand and manage your daily self-care program.

Below are some references for additional information about diabetes.

American Association of Diabetes Educators800-TEAM-UP-4www.aadenet.org

American Diabetes Association800-342-2383www.diabetes.org

National Institute of Diabetes and Digestive and Kidney Diseases, National Diabetes Information Clearinghouse800-860-8747www.niddk.nih.gov

Juvenile Diabetes Research Foundation International1-800-533-2873www.jdrf.org

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