Diabetes is a chronic illness that requires daily self-management. Proper monitoring of blood glucose levels, good nutrition and stress management are all important to health maintenance. Physical activity is another crucial component of self-care for the diabetic. It offers many benefits, including weight management and reduction of body fat. Activity benefits cardiovascular health, a particular concern for those with diabetes. The National Diabetes Information Clearinghouse reports that being active lowers blood sugar levels as well.
Walking can be fun or boring, depending on how you go about it. To add excitement to your daily walk, ask a friend to walk with you. Walk a dog--yours or an elderly neighbor's--or walk with your children. Walking in a natural area is often more interesting than walking a city block. Vary your speed and take the opportunity to walk backwards at least one minute. This works your leg muscles differently and benefits your brain as well. Trekking up and down hills offers a boost to both your leg muscles and your heart. It is usually advantageous to walk until you begin to tire. Thirty minutes is a reasonable goal if you are not engaging in other physical activity that day.
Adults often discredit the importance of play. Chasing a school-aged child, pushing a toddler in a swing, playing tag or throwing a toy to a dog are all healthy ways to get active. Frisbee, golfing, badminton and tennis are all fun sports you can attempt regardless of skill level. Shoot basketball hoops alone or with a friend. Wear appropriate footwear to avoid injury.
Swimming is an excellent activity for diabetics. It is preferable to swim in a pool instead of a lake or other natural body of water to avoid being scratched by a stick, bitten by a snake or falling victim to another hazard. Swimming is particularly advantageous for the person who is overweight or has painful joints. Always swim with a friend. Stay hydrated and use sunscreen to avoid getting a sunburn. The American Academy of Family Physicians recommends that you test your blood sugar before being active; you may also wish to check it afterward.
Bicycle riding is an enjoyable activity that affords the benefits of exercise. Strive for 30 minutes, if possible, but remember to head back while you still have plenty of energy. Avoid high traffic areas and carry a first-aid kit that has any diabetic supplies you could possibly need. Carry identification that identifies you as diabetic. Ride in open areas and avoid woods where you could sustain a serious scratch or other injury.
National Diabetes Information Clearinghouse: What I Need to Know About Physical Activity and Diabetes
American Academy of Family Physicians: Diabetes and Exercise
Mayo Clinic: Diabetes Care: 10 Ways to Avoid Diabetes Complications
