23/12/2012
The 13 golden rules for managing diabetes with physical activity are given here.
1.Consult your doctor – Before you begin your physical activity program, consult your doctor and get his consent.
2.Just move – You don’t need to jog or go to gym. If you can do simple physical activity like cleaning the house or working in the garden then it’s all ok.
3.Break it up – When on some days you can’t go on a long walk then do some physical exercises in small chunks. Be sure you do at least 30 minutes of physical activity.
4.Wear a pedometer – Have a pedometer to motivate you. You should aim for 10000 steps per day. Try to reach your daily goal.
5.Bring more movement – Try to bring more movement in your daily life. You can take the stairs instead of lift, park the car at a far distance and then walk to office or shops, use a push mower instead of a power mower etc.
6.Track Progress – Every activity which increases your heart rate is good for you. Try to record all your physical activity and it will motivate you further.
7.Mix it up – You should include all kinds of physical activities in your daily life for improving the heart rate. For example you can do aerobic exercises like walking or stretching exercises or yoga and you can also build muscular strength by weightlifting.
8.Choose a friend – By selecting a mate you become more alert as you don’t want to disappoint that person. It is also good to exercise with a friend for safety purpose.
9.Care your feet – You should buy a good pair of socks and walking shoes and look for any injuries after exercises.
10.Exercise safely – When you are on insulin or diabetes medication then you should not exercise when medication or insulin activity is at peak to avoid hypoglycemia. Don’t exercise if your blood glucose level is too low. While exercising if you feel shaky or light-headed then have a small high-carb snack.
11.Drink water – You should stay well hydrated. Drink water before and after exercise. Plain water is better than sports drink.
12.Keep exercise equipment ready – Keep a pair of walking shoes and clothes in your car and office. You can use them whenever you require.
13.Utilize your TV time – Use your stationary bike for exercising while watching your TV program. You can also lift your legs or do arm circles during the ads.
