Activities for Diabetics

Maintaining a healthy and active lifestyle is important to the well-being of people with diabetes. If you are diabetic, there are many activities that can keep you in good physical condition and in control of your blood sugar levels. Fun physical activities that incorporate regular exercise into your day can make a positive difference in your health and diabetes management.

The Importance of Exercise

• An American Heart Association scientific statement published in "Circulation: Journal of the American Heart Association" reports that people with type 2 diabetes should do at least two-and-a-half hours of moderate-intensity aerobic exercise weekly. The statement also suggests that they may substitute the moderate-intensity quota with one-and-a-half hours of vigorous intensity aerobic exercise. Type 2 diabetics should also incorporate weight training.

  These activities are important to combat weight and obesity that may lead to or exacerbate diabetes. They also combat heart and blood vessel disease, which causes 70 percent of type 2 diabetes patient deaths.

Aerobic and Weight Training Activities

• Performing activities with an aerobic component bodes well for your cardiovascular health. This is helpful to diabetics, as maintaining cardiovascular health lowers the risk of heart disease, a common condition for type 2 diabetics.

  Running, hiking and vigorous walking are aerobic activities you can interchange and perform while enjoying varying scenery. Go to places you either enjoy or would like to safely explore such as parks, trails and populated, well-lit streets in your neighborhood.

  Dancing is also an aerobic exercise and a fun alternative if you love music and may want to express yourself through it.

  Sports such as basketball, tennis and volleyball keep your heart rate up and varied. Competition, team play and the presence of spectators can all be added factors that can make sporting activities more fun than other forms of exercise.

  Swimming, bicycling, skiing and skating provide both aerobic and total-body workouts. These may be the activities for you if you enjoy alternative modes of transportation as exercise.

  Strength train using free weights, bands and weight machines so that you may build or maintain muscle in addition to your cardiovascular activities.

Helpful Everyday Activities

• Spread out your housework over the course of the day. Walk to your destinations instead of driving whenever possible. Park your car far enough from your destination to allow walking. Take the stairs instead of an elevator or escalator whenever possible. Any and every form of increased physical activity is helpful. Stay active-minded and you will think of other new ways to expend a little extra energy throughout the day.

Tips and Warnings

• Consult your doctor before starting any workout regimen or undertaking strenuous physical activity. Come up with a plan of action together that assures you have a safe and healthy set of activities so you do not perform activities that may harm affected areas of your body or exacerbate existing complications.

  Feel free to be creative but safe as you choose physical activities. Activities you have a passion for are good choices as enjoyment provides added incentive to persist.

  Keep activity partners. Doing activities in groups provides added motivation and accountability.

  Monitor your blood glucose before, during and after your physical activities. Lowering your blood sugar too much during activity can cause hypoglycemia.

  Drink plenty of fluids during your workout, as dehydration may affect your blood glucose.

  Wear cotton socks and comfortable athletic footwear that fits properly. Perform your usual foot care and inspection after your activity to check for sores, cuts, blisters, injury and irritation.