Why learn about excercise and diabetes?

	Exercise bums calories. This helps you lower your blood glucose and control your weight.
	Having diabetes does not mean you can't exercise or enjoy your favorite activities.
	You need to know how to exercise safely to keep your diabetes under control and stay healthy and fit.

What will you learn?

	What exercise can do for you.
	How to plan an exercise program.
	What types and amounts of exercise you need.
	How to exercise safely when you have diabetes.
	How to dress when you exercise.

This handout gives general guidelines for everyone with diabetes. Your educator can help you learn more and decide what will work for you.

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	Helps you feel better about yourself.
	Helps you cope with stress..
	Gives you more energy throughout the day.
	Keeps you flexible and strong.
	Helps you maintain a healthy weight.
	Lowers your blood glucose, blood cholesterol, and blood pressure.
	Helps your body use insulin better.

How and when to excercise

What: Anything that gets your heart beating and uses the large muscles in your legs and arms. Walking is easiest. You may enjoy an aerobics or step class, running, swimming, water aerobics, chair aerobics, riding a bike, or dancing.
How long: Start with 5 minutes and work up to 20-30 minutes. Even a 5- or 10-minute session is good. Exercise for 2 to 5 minutes longer each week until you get to your goal. Then keep doing it.
How often: Daily, if possible, but at least 3 times a week.
How hard: Ask your health care team what your target heart rate should be. You should be able to talk while
you exercise.
When: The best time to exercise is 1 to 1 1/2 hours after a meal. However, work with your health care team to work exercise in at the best time for you.
Total fitness: Stretch when you've warmed up as well as after exercise to keep flexible. Do crunches (half sit-ups) and push-ups or use weights to help you build strength.
Ask a friend to exercise with vou to provide encouragement.

How to plan for exercise

Check with your doctor before you begin a new exercise program.
Choose activities or exercises that you enjoy, that fit into your schedule, that you will stick to, and that you can afford.
Plan when you will exercise and write it on your calendar.
Keep your workout shoes and clothes in a bag in your car if you exercise away from home. If you use diabetes pills or insulin injections, pack a snack (ideas below) and a high-sugar food such as juice or regular soda in case you have a low-blood-glucose reaction.