The October 2008 edition of Today’s Dietitian has a feature story on “Exercise for Diabetes Prevention and Management.” The article was very interesting and contained information about how to begin an exercise program and problems that may occur. Here is a synopsis of the article…
Studies show that individuals with diabetes or at risk for diabetes (especially type 2 diabetes) can have significant benefits in the treatment, prevention, and delay of the disease.
- Exercise at least 150 minutes per week at moderate-intensity aerobic levels (split it up between 3-4 days per week)
- Unless your doctor has said not to, perform resistance exercises at least 3 times per week, working up to 3 sets of 8-10 reps for exercises targeting all major muscle groups
- To decrease cardiovascular disease (CVD) risk, exercise at moderate-to-vigorous aerobic levels 4 or more hours per week
- If you are trying to maintain weight loss, it is recommended that you exercise 7 hours per week to keep it off
- Be sure to check with your doctor to get medical clearance before starting an exercise program. If you have diabetes or heart problems, your doctor may want to do a stress test to make sure your heart can handle exercise.
- Don’t start out too hard – start by walking at a moderate pace for 10-15 minutes, 2-3 times per day. Gradually increase the pace and the amount of exercise per day.
- Find something you enjoy – take an exercise class (I’m taking ballet!), find a family member or friend to walk with, or join a sports team (I help coach/play volleyball!).
- Think about your blood sugar – make sure you take your blood glucose meter with you on your walk along with a high-carbohydrate snack, just in case your blood sugar drops.
Enjoy your workout!