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Exercise and Diabetes
If You Have Diabetes, You Should Exercise Everyday.
 
Exercise Duration:
If you are not used to exercising, start with 5~10 minutes, twice a day, three days a week.  Begin with leg and arm movements and gradually add some slow walking.
Try to exercise at the same time of day and for the same duration.
Set realistic goals and increase them after being able to keep it up for 2~4 weeks.
The goal is to do mild ~ moderate endurance exercise for 30 minutes every day.
 
* Consult your doctor prior to starting your exercise.
 
Tips for doing exercises:
Wear running shoes (better shock absorption) for walking.
Always wear socks.
Do low impact activities.
Visually check your feet often.
Carry glucose tablets and/or healthy snacks which can provide quick energy if needed.
Wear medical alert bracelet & carry ID.
Have an exercise partner.
Do warm up before exercise and do cool down after exercise.
Continue to hydrate before, during, and after exercise.
Know your limits and know when to stop.
Skip exercise if you’re sick.
Monitor your blood glucose frequently and regularly if you are just starting to exercise or have doubts about your blood glucose level.
Try to exercise 1~2 hours after your meal if blood glucose is stable.
Use a pedometer to keep track of how active you are, the goal is 5000 steps/day.
If you had a bad day or missed a day of exercise, don’t blame yourself.
 
Test blood glucose (BG) before and after the exercise.  Before you exercise, if the BG reading is:
BG < 70: no exercise.  Follow your doctor’s instructions to address the hypoglycemia.
 
70 < BG < 100: if you are not on insulin, it's ok to exercise.  If you are on insulin, check with your doctor and follow your doctor’s instructions.

100 < BG < 250: ok to exercise.
 
250 < BG < 300: if you don’t have keytones, it's ok to exercise.  If your keytones level is moderate to large, no exercise & follow your doctor’s instructions to address the hyperglycemia.

300 < BG: no exercise.  Report to your physician immediately.