Want to get fit by the book? The USDA’s recommendations for 2005 advise that adults:

1. Should engage in at least 30 minutes on most days of the week of moderate intensity exercise to reduce disease
2. Need to manage weight and prevent weight gain by performing 60 minutes of moderate to vigorous intensity fitness exercise and aerobic exercise workouts on most days of the week
3. Preferably should sustain weight loss by doing 60-90 minutes of weight loss exercise on most days of the week, with the appropriate calorie intake

Not everyone will be able to follow these guidelines vigorously, and your exercise needs are as unique as you are. The guidelines can, however, help you plan time for exercise and set your own exercise priorities.

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• Treadmills are very popular for use in the home. You can purchase a treadmill in any price range and with basic to advanced functions. You will need a treadmill with solid construction, smooth walking action, a wide belt, incline setting, and a safety cut-off. Make sure you understand the warranty and availability of replacement parts before making your purchase.
• An elliptical trainer gives you a comfortable, non-impact way to exercise and almost anyone can do it. You will be able to adjust the intensity and resistances to fit your current fitness level and change the settings as you progress in your exercise routine. Elliptical trainers vary in price and you should check out several models before making a purchase to make sure you find the best deal that you can possibly find on a well-constructed machine that carries an excellent warranty. 
• Stationary bikes give you a no-impact, comfortable way to exercise and will take up very little space. Exercise bikes are great for those who have been leading a sedentary lifestyle and are just beginning an exercise program.
• Rowing machines are a great way to exercise at home. You can get a full body workout in the comfort of your own home, but be sure to try these machines before you purchase. The workout you receive with a rowing machine can be intense and may not be suited for beginners.
• Free-weights and other resistance equipment are excellent for toning muscles and improving strength and require very little space.

Before you make any purchases determine which kind of equipment will be the best for you and what your particular goals are in starting a home workout routine. Compare prices, warranties, and consumer reviews for the exercise equipment you are considering purchasing to make sure it fits your needs, your budget, and is safe for you to use.

Most types of exercise equipment that you can use in your home will work great if you use it on a regular basis. Decide what your goals are and what your budget will allow before you begin shopping for new exercise equipment and purchase the types that you will find fun and challenging to use.

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Swimming, cycling, jogging, skiing, aerobic dancing, walking or any of dozens of other activities can help your heart. They all cause you to feel warm, perspire and breathe heavily without being out of breath and without feeling any burning sensation in your muscles. Whether it is a structured exercise program or just part of your daily routine, all exercise adds up to a healthier heart.

Here are some tips for exercise success:

• If you’ve been sedentary for a long time, are overweight, have a high risk of coronary heart disease or some other chronic health problem, see your doctor for a medical evaluation before beginning a physical activity program.
• Choose activities that are fun, not exhausting. Add variety. Develop a repertoire of several activities that you can enjoy. That way, exercise will never seem boring or routine.
• Wear comfortable, properly fitted footwear and comfortable, loose-fitting clothing appropriate for the weather and the activity.
• Find a convenient time and place to do activities. Try to make it a habit, but be flexible. If you miss an exercise opportunity, work activity into your day another way.
• Use music to keep you entertained.
• Surround yourself with supportive people. Decide what kind of support you need. Do you want them to remind you to exercise? Ask about your progress?
• Participate with you regularly or occasionally? Allow you time to exercise by yourself? Go with you to a special event, such as a 10K walk/run? Be understanding when you get up early to exercise? Spend time with the children while you exercise? Try not to ask you to change your exercise routine? Share your activity time with others. Make a date with a family member, friend or co-worker. Be an active role model for your children.
• Don’t overdo it. Do low- to moderate-level activities, especially at first. You can slowly increase the duration and intensity of your activities as you become more fit. Over time, work up to exercising on most days of the week for 30-60 minutes.
• Keep a record of your activities. Reward yourself at special milestones. Nothing motivates like success!
• No time to get out. Get something at home that will give you the workout that you want.

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 How Can exercise Help My Diabetes?

Exercise can help control your weight and lower your blood sugar level. It also lowers your risk of heart disease, a condition which is common in people who have diabetes. Exercise can also help you feel better about yourself and increase your overall health.

Studies have shown that those at risk of Type 2 diabetes could cut their chances of developing the disease by 58 per cent with an exercise program and weight loss. For those older than 60, the risk was cut by 71 per cent. Experts say even a moderate attempt at changing your lifestyle can be effective — such as doing 30 minutes of aerobics a day and losing 5 to 7 per cent of your body weight. The Star Jan 12, 2006-01-12

National studies have shown that exercise alone is the single most important factor for better diabetes control among people with type 1or type 2 diabetes. Exercise not only helps improve physical health, but also relieves stress and allows the mind to relax. Rhode Island Dept. of Health

Regular exercise can help prevent type 2 diabetes, and it can help treat and control all varieties of diabetes and many diabetic complications. Physical fitness promotes weight loss, cardiovascular health and control of blood sugar.

What Kind of Exercise Should I Do?

Talk to your doctor about what kind of exercise is right for you. The type of exercise you can do will depend on whether you have any other health problems. Most doctors recommend aerobic exercise, which makes you breathe more deeply and makes your heart work harder. Examples of aerobic exercise include walking, jogging, aerobic dance or bicycling. If you have problems with the nerves in your feet or legs, your doctor may want you to do a type of exercise that won’t put stress on your feet. These exercises include swimming, bicycling, rowing or chair exercises. No matter what kind of exercise you do, you should warm up before you start and cool down when you’re done. To warm up, spend 5 to 10 minutes doing a low-intensity exercise such as walking. Then gently stretch for another 5 to 10 minutes. Repeat these steps after exercising to cool down. When you start an exercise program, go slowly. Then gradually increase the intensity and length of your sessions as you become more fit. Talk to your doctor for specific advice.

Exercise reccommendations with diabetes

Most recommended exercise programs for people with diabetes will include:

• Aerobic exercises (exercises that improve oxygen circulation). These activities involve the body’s large muscles and increase heart rate. Most patients will be encouraged to engage in some form of aerobic activity for about 30 minutes a day at least five days a week. These may include:
  • Walking – TREADMILL
  • Hiking
  • Jogging/running – TREADMILL
  • Swimming
  • Bicycling – STATIONARY BIKE, SPINNER BIKE
  • Rowing – ROWING MACHINE
  • Skating
  • Dancing
• Strength training exercises (resistance exercises that rely on the use of free weights, elastic bands or weight machines). When performed at least three times a week, strength training exercises can help to build muscle, increase metabolism and reduce excess body fat in people with type 2 diabetes. T
• Stretching exercises. Patients should perform stretching exercises for five to 10 minutes before and after all physical activities to increase flexibility, reduce stress and prevent muscle damage and soreness. Diabeteshealthonline.com

 Are There Any Risks to Exercising for People with Diabetes?

Yes, although the benefits far outweigh the risks. Exercise changes the way your body reacts to insulin. Regular exercise makes your body more sensitive to insulin, and your blood sugar level may get too low (called hypoglycemia) after exercising. You may need to check your blood sugar level before and after exercising. Your doctor can tell you what your blood sugar level should be before and after exercise. If your blood sugar level is too low or too high right before you plan to exercise, it’s better to wait until the level improves. It is especially important to watch your blood sugar level if you exercise in really hot or cold conditions, because the temperature changes how your body absorbs insulin.

How Will I Know if My Blood Sugar is Too Low While I’m Exercising?

Hypoglycemia usually occurs gradually, so you need to pay attention to how you’re feeling during exercise. You may feel a change in your heartbeat, suddenly sweat more, feel shaky or anxious, or feel hungry. When you feel this way, you should stop exercising and follow your doctor’s advice about how to treat hypoglycemia. Your doctor may suggest you keep candy or juice on hand to treat hypoglycemia.

What Else Should I Do to Exercise Properly?

Many people with diabetes have problems with the nerves in their feet and legs, sometimes without even knowing it. So it’s important that you wear shoes that fit well and have plenty of room when you exercise. Otherwise you could develop blisters or other sores on your feet that can lead to infection and other problems. You should check your feet before and after you exercise to make sure there are no blisters or other sores.

Should I Drink More Fluids During Exercise?

Yes. When you’re exercising, your body uses more fluid to keep you cool. By the time you feel thirsty, you may already be getting dehydrated. Dehydration (not enough fluid in your body) can affect your blood sugar level. Drink plenty of fluid before, during and after exercise.

Exercise Checklist for People With Diabetes

• Talk to your doctor about the right exercise for you.
• Check your blood sugar level before and after exercising.
• Check your feet for blisters or sores before and after exercising.
• Wear the proper shoes and socks.
• Drink plenty of fluid before, during and after exercising.
• Warm up before exercising and cool down afterward.
• Have a snack handy in case your blood sugar level drops too low.

Familydoctor.org

1. Plan your activities before spending any money or time. A personal trainer, the web, or friends that are into fitness can help you.
2. Do what you enjoy. If the fitness program you attempt to do is so difficult or
   boring that you won’t stay with it, or look for excuses not to avoid doing it, then it
   isn’t the right one for you.
3. Vary the fitness activities that you do. Cardio training on a treadmill, bike, elliptical, stepper or rower, is only one part of the fitness equation. Pick a strength training routine that you can also incorporate into your fitness regime. An excercise ball, dumbbells, stretch tubing, or other small accessory items can
   provide the means to help you add to your fitness program. And visa versa.
   Adding cardio to your strength training will pay huge dividends.
4. Make a positive change to your eating habits, however small, to compliment your fitness routine. Drink more liquids, eat low sugar or sugar free deserts, eat more vegetables and fruit. The list is endless. Consult the Canadian Food Guide For Healthy Eating.
5. Get started as soon as you can. We can all procrastinate, but once we get started we all seem to enjoy the experience. You don’t have to do everything at once. Beginning with one activity regularly and adding to it as time and funds allow will allow you to become fitter.

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