Living with Diabetes--Maintaining Control of Your Blood Sugar through Exercise

Has your doctor ever told you your blood sugars are a little high-- or you have Type 2 Diabetes?

It's not the end of the world to discover you're diabetic--in fact it can be the beginning of living well and enjoying your life.

Sure, learning you have Type 2 Diabetes (or pre-diabetes) can be shocking. But think of it as your body's gift to you—it's your wake-up call letting you know it's time to actively step into your life to get more out of it.

Exercise to Feel Good and Balance Your Blood Sugar

New guidelines jointly put out by the American Diabetes Association and American College of Sports Medicine provide a simple framework  to help you participate in exercise that feels good and helps you  keep your blood sugars balanced.

When it comes to blood sugar, the more control you maintain over it, the better your long term health will be. This means keeping your blood sugar as close to 70-130 mg/dl for adults.  

Being physically active can play a crucial role in not only controlling your blood sugar and managing your Type 2 Diabetes, but it can also positively affect your cholesterol, blood pressure, circulation and heart health.

Most of the benefits you derive from exercise for better blood sugar control are due to immediate and long-term improvements in the action of insulin--the hormone in your body that helps you move sugar in the blood into your cells where it's used or stored. When your body improves the action of insulin, it does a better job of controlling your blood sugar.

How Much Exercise?

The new exercise guidelines recommend people with Type 2 Diabetes participate in exercise 3-7 days per week, with at least 150 minutes per week of moderate to vigorous aerobic exercise, with no more than 2 consecutive days between bouts of aerobic activity.

Brisk walking is considered a moderate aerobic exercise—and for most people with diabetes, it is the easiest activity to begin and continue. If you can walk, do it. Walking uses muscles down to your toes and helps you improve circulation to your feet.

Stationary bicycling, elliptical training and swimming are good alternatives to walking. If you are unable to walk due to circulation or foot problems, check with your doctor or personal trainer for more guidance.

Put the Guidelines into Action—Choose Your Game Plan-- 3, 4, 5, 6 or 7 Days per Week

Here's how 150 minutes, or 2.5 hours of walking per week breaks down into minutes per day based on the number of days you choose:

50 minutes 3 days/week

38 minutes 4 days/week

30 minutes 5 days/week

25 minutes 6 days/ week

20 minutes 7 days/week

Remember—to get the maximum benefits, allow no more than 2 days between your days of walking.

Put Your Shoes on and Enjoy a Walk

Think you're destined to end up with the worst effects of diabetes? Think again. If you heed the wake-up call and take steps to improve your life and health you will greatly increase the odds in your favor of living a long, healthy life.

Don't worry if you're going fast enough when you walk. Keep it simple and keep your focus on getting out consistently, at least 3 days a week. Enjoy yourself.

About Susan J Meyerott, MS

International speaker and award-winning author, Susan Meyerott provides dynamic interactive workshops for people ready to better manage their work, life and health. Her programs have won national recognition and have been used in homes and organizations throughout the United States, England and Canada.

For more than 30 years, Susan has been helping people lighten up and step over invisible barriers to change one step at a time. As a speaker and writer, Susan blends her unique background in health promotion, accelerated learning, and communication with a very personal, practical, and humorous style. She speaks to your heart, puts you at ease, and makes changing easier than ever before.