It's Always a Great Time to Start Exercising!

Posted by Christine Hanshaw

You've heard all of the reasons to exercise and you're ready to start an exercise program. Great! Now,how do you get started?
In a word, SLOWLY!

First, make sure your doctor gives you the OK to exercise. Certain conditions, such as heart or blood vessel problems and diabetic eye disease will affect the type of exercise you should get. If you’re not sure if you have one of these conditions, call your doctor.

Next, remember you didn’t get out of shape in one day and you can’t get back in shape in one day either. Don’t do too much too soon. You may start out at only 5 or 10 minutes per day, but that’s OK! Congratulate yourself on getting started!
Gradually work up to at least 30 minutes at a time,
at least 3 days per week. Walking is a great exercise; almost everyone can do it – and it’s cheap! All you need is good shoes! If you have arthritis or other problems that make walking difficult, let us know
and we can send you some exercises you can do
while sitting down.

Find an exercise partner, if you can. They can help
you stay motivated. And the time passes faster when you have someone to talk to. You should be able to carry on a conversation while exercising to make sure you don’t work too hard.

The main thing is to start moving. Anything you do will help increase your strength and help you control your blood sugar! Go for it!

Exercise Tips

• Check your blood sugar before you head out. If it is over 250, don’t exercise. It will be too stressful for your body and could make your blood sugar go even higher.
• If your blood sugar is less than 100 or if it has been more than 1 ½ hours since you last ate, eat a snack with 10-15 grams of carbohydrates, such as 1 small apple or orange, 6 vanilla wafers, 8 regular pretzels, ½ English muffin.
• Carry water or other sugar-free liquids with you. If it’s very hot or very cold outside, exercise inside.
• Always wear diabetes identification.
• Carry an “emergency food” with you, such as glucose tablets or gel, 3 hard candies, etc. You need 15 grams of carbohydrates to treat a low sugar reaction.
• Don’t forget your feet! Wear comfortable, well-broken-in tennis shoes or diabetic shoes and cotton socks. Check your feet right after you finish exercising.
• If you have any pain, STOP. Forget Jane Fonda’s “No pain, no gain.” Exercise should not hurt.