Why is Exercise so important?

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When people are pre-diabetic or have been diagnosed, their first though is to cut out sugars and to change their diet. Rarely do people realize the huge impact that exercise plays in the role of management of prevention and as well as diabetes. Before you choose which type of exercise is for you, make an appointment with your doctor to discuss your ideas as well as let them provide you with their opinion.  Yes, we all know that feeling of dread when the thought of exercises is brought up.  Yes, it’s intimidating but the overall benefits make it worth it. This doesn’t mean that you will have to start running 10 miles a day or be in the gym every spare second. The goal is to stay active, whether it’s gardening or simply taking your dog for a walk. Below I’m going to be providing some easy to follow routines as well as common everyday things that you can do to improve your health.

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Benefits of exercise

• It improves your bodies use of insulin
• Losing excess fat helps to control your weight
• Lowers blood pressure
• Lowers your risk of cardiovascular disease
• Reduces stress, tension and anxiety
• Weight training can help to build extra muscle, which increases the storage capacity for glucose.
• Helps prevent strokes
• Cancer and other major illnesses
• Improves mental health
• Enhances sleep levels and alleviates depression

​• Simple everyday exercises

• Fast paced walking
• Jogging
• Bike riding

• Tennis
• Badminton
• Water sports
• Cutting the grass
•Gardening

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Weekly exercise routine:

Day 1- Aerobic exercise (30 minutes): You may go for a hike, jog or a walk, make sure that you are not going full force and are maintaining a moderate pace. You can check this by seeing if you are able to talk while
maintain your speed and not becoming out of breath. If you live on a reserve, take a walk around your neighborhood a few times. If you can find an aerobic class, that is also a very good idea. Other aerobic exercises include: dancing, swimming, ice-skating and tennis.

Day 2- Weight training: Make sure to work out all the major muscle groups. This is important because the more muscle you build, the more deposits for glucose storage and disposal you create. The major muscles
are your, arms, shoulder, and back, upper and lower leg, chest, abdominals and buttocks.  Make sure to only do three sets of eight. Take 2-5 minute breaks between each set. The key to weight training is to not overdo it or exhaust your body. Take it easy on yourself and remember it will get better.

Day 3- Repeat Aerobic exercise

Day 4- Repeat Aerobic again

Day 5- Repeat Weight training

Day 6- Back to Aerobics

Day 7- Rest. Giving yourself a break is highly recommended so that you are relaxed and refreshed for when you start your schedule again.

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Precautions...

Any exercise, when it’s done safely and its doctor approved is very valuable to their
health.  Hypoglycemia can occur in people who are taking blood sugar lowering medication.

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Things to make sure to do first to prevent any health issue are:

• Make sure you have enough carbohydrates prior to the workout
• Have taken the right amount of medication. Not too much and not too little
• Do not eat any food that will compromise your medication
• If you are not on medication or are pre-diabetic make sure to drink a lot of water prior to workout,    during 

  and after the workout.

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Precautions for people on insulin or oral medication:

• Check your blood sugar levels prior to workout, if fewer than 100 mg, make sure to have a snack before 

   your workout begins.
• Carry glucose tablets incase anything happens
• Always wear a form of ID bracelets stating that you are in fact diabetic
• Never exercise in a facility by yourself.

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