Being Active with Diabetes

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What can help you stick with your activity plan?

It may be hard to add activity into your life, especially if you haven't been active lately. Once you have chosen a simple, easy activity which appeals to you and which can be increased gradually, try to:

Make your activity as regular as sleeping and eating. Mark it on your calendar like any other appointment. Or write it down on an activity goal sheet. (See the "Weekly Plan" below.)
Link with someone else to keep you motivated. Invite a friend to be your exercise partner.
When you reach your goal, give yourself a reward. Treat yourself to movie tickets, a book, a CD, or even a bubble bath.
If you are bored with doing one activity over and over, try a different activity. Or do different types of activities on different days of the week.
When it is raining or too cold outside, try doing aerobics or stretching exercise inside where it's warm instead of giving up altogether. As an alternative, try walking in an indoor mall.

Physical activity and diabetes

Remember that some people living with diabetes need to be more cautious before starting a new physical activity program. Factors to consider:

Always carry fast-acting sugar sources, identification, and your Medic-Alert bracelet.
Stop exercising right away if you are dizzy, have shortness of breath, feel sick to your stomach, or are in pain.
Do not exercise strenuously if your blood sugar is over 300 (if type 2) or 250 (if type 1).
Drink extra fluids before, during, and after exercise.
Wear shoes and socks that fit well.

Low blood sugar precautions

If you have type 1 diabetes or if you have type 2 diabetes and take insulin and/or diabetes pills, be sure to:

Check your blood sugar before and after your activity program. Avoid exercise during the peak of insulin action, if possible.
Plan to be active within an hour after eating your meals or snacks to prevent low blood sugars. You may need to eat an extra snack when your insulin or diabetes pills are working the strongest or you are doing very moderate to high levels of exercise for over 30 minutes.
Be aware that moderate to high activity levels can lower your blood sugar right away or up to 24 hours after you have stopped being active. For this reason, it is best not to exercise right before going to sleep.
If you have type 1 diabetes and your blood sugar is over 250, check your urine for ketones before you start exercising. Do not exercise if ketones are moderate or high.
Ask your doctor or diabetes care team about how you can adjust your insulin and your meal plan to prevent low blood sugars while you are being active.

To help you get started—and keep you going—you may want to use the "Weekly Plan" to set activity goals that you can easily reach.

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