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Diabetic Exercise Plans

There are many reasons to work an exercise plan into your daily routine. Exercise burns calories, helps you lose weight, decreases stress and helps you have a healthier heart. If you're diabetic, the reasons are even more compelling. Regular exercise lowers blood glucose levels and increases insulin sensitivity, reducing the amount of medication diabetics need to take. Additionally, by combining a regular program of exercise with a balanced meal plan, those who have non-insulin-dependent diabetes often find they can control their diabetes without medication.

  1. Aerobics

    • A plan that focuses on aerobic exercise will increase your heart rate and improve the condition of your muscles by encouraging you to participate in light activity over an extended period of time. Popular aerobic exercises include dancing, walking, hiking, cycling, skiing, skating and jogging. If you're out of shape or overweight, start with five to 10 minutes of your chosen activity five days a week and gradually work your way up to 30 minutes of exercise each day. If it's easier to manage, exercise in three 10-minute sessions scattered throughout the day.

    Anaerobics

    • Anaerobic exercise, or strength training, is designed to improve muscle strength. Exercises are preformed in short bursts known as sets and tend to focus on one muscle group at a time, such as abdominal muscles, and generally involve the use of weights, dumbbells or elastic bands. While anaerobic exercises do not lower blood sugar the way aerobic exercises do, they do increase your overall muscle mass. The more muscle you have, the higher your metabolism will be. Begin with something simple such as sit-ups and aim for one set of 10 repetitions. Work your way up to between five and 10 minutes of strength training three times a week.

    An Active Lifestyle

    • If you're having trouble working an exercise routine into your daily schedule, there are a few steps you can take to be more active without actually exercising. If you have a choice, take the stairs rather than the elevator, especially if your destination is lower than the sixth floor. If you take the elevator up, take the stairs back down no matter what floor you're on. Heading down the steps requires less effort than climbing up them but still counts as an increase in physical activity. Park your car as far from the store as possible. Not only will it be easier to find, it will increase your daily walking distance. Find time every day to do a few household chores or a bit of yard work. Your home will look better, and you'll burn calories in the process.

    Warnings

    • If you are an insulin-dependent diabetic, try to exercise at the same time each day as it is easier to maintain your blood sugar and determine your proper insulin dosage. It is best to plan on working out one to two hours after eating to avoid blood glucose spikes. If you are planning to include walking or jogging in your exercise routine, make sure your footwear fits properly and always wear socks to help avoid the development of blisters. Additionally, if you experience difficulty breathing, dizziness, or tingling in your feet or legs, stop exercising.

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