Exercise and Staying Active

How common is diabetes?

According to the American Diabetes Association, approximately 3.7 million (14.7 percent) African Americans age 20 or older have diabetes.

As you probably already know, staying active is necessary for overall health and disease prevention. If you have diabetes or think you may be at risk for diabetes, being active every day is particularly important to staying healthy. Exercise can help control your weight and lower your blood sugar level. It also lowers your risk of heart disease, a condition that is common in people who have diabetes. Exercise can also help you feel better about yourself and increase your overall health.¹

Before you begin any form of exercise, it's important to keep these simple tips in mind²:

First, find out which activities will be safe for you. Talk to your healthcare professional to determine what exercise routine will be best for you based on the condition of your heart, blood vessels, eyes, kidneys, feet, and nervous system.
Choose what you'll do and make detailed plans. Your exercise routine should not be overly challenging so start slowly!
Learn your blood glucose response to exercise. Checking your blood glucose before and after exercise can show you the benefits of activity.
Learn how to avoid low blood glucose (hypoglycemia). If low blood glucose is interfering with your exercise routine, eating a snack before you exercise or adjusting your medication may help.
Plan to have water and snacks handy during activity. Drink plenty of water before, during, and after activity.
Wear a medical identification bracelet, necklace, or a medical ID tag to protect yourself in case of emergency.
Decide how you'll keep track of your progress. You may find it motivating to write down what physical activity you've done each day.

Now that you have these important safety tips in mind, it's time to decide what type of exercise will work best for you. For example, if you don't enjoy running, don't worry! There are plenty of other activities that you can do to maintain a healthy and active lifestyle—and they may not even seem like exercise. Take a walk, go dancing, swim, use the stairs, join a local gospel aerobics class—just get moving!

Staying Fearlessly Fit in the F.A.C.E. of Diabetes

In this section of the site, you can learn about some of the different and fun ways to stay active and ensure that you are leading a healthy and active lifestyle as part of successful diabetes management. Some of the activities you will read about include:

References:

American Academy of Family Physicians. "Diabetes and Exercise." http://familydoctor.org/online/famdocen/home/common/diabetes/living/351.html. Last accessed June 7, 2010.
American Diabetes Association. “Be Active, But How?” http://www.diabetes.org/food-and-fitness/fitness/fitness-management/be-active-but-how.html. Last accessed June 7, 2010.