How can I get started on a physical
activity routine?
- 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.
- 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.
- Learn your blood glucose
response to exercise. 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.
- 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.
- 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 most likely occurs if you:
- Take insulin or diabetes pill
- Skip a meal
- Exercise a long time
- Exercise strenuously
- 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.
- 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.
- Wear a medical identification
bracelet, necklace, or a medical ID tag to protect
yourself in case of emergency.
- 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. Some
people enjoy using a pedometer to see how far they’ve
walked.