How Much Exercise?

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Last Updated: Tuesday, October 03, 2006

Q: "What is considered an adequate amount of exercise? I don’t exercise, but now that I have diabetes, I think I should."

A: The answer to your question depends on several factors, especially your individual situation and the presence of any complications.

Why exercise? You may wonder why someone would ask that, but unfortunately the National Center for Health Statistics reported that 7 out of 10 adults don't exercise regularly, and nearly 4 out of 10 aren't physically active at all-and activity was defined as a half-hour of light-to-moderate exercise five times a week, or 20 minutes of vigorous exercise 3 times a week. These findings are particularly alarming when you consider the rise in diabetes, obesity, and the fact that having diabetes increases your risk of heart disease.

Yet recent studies have shown that simply walking 30 minutes, 5 days a week dramatically reduced insulin resistance and the risk of pre-diabetes; furthermore, this activity reduced intra-abdominal fat (the dangerous fat surrounding your organs) associated with heart disease and other conditions.

So how can you get motivated? Try starting with the reasons why you should be active:

Benefits of Exercise:

Improves overall diabetes control and decreases blood glucose
Reduces cardiovascular risk factors by: improving circulation, strengthening your heart, lowering blood pressure, and lowering your blood fats
Increases metabolism and helps to control weight
Boosts your mood, reduces stress and anxiety and improves mental acuity
Improves the quality of sleep
Decreases insulin resistance
Increase muscle strength
Increases bone mass in children, and helps counter bone loss in older women
Saves you money-by avoiding costly medical conditions

As Health and Human Services Secretary Tommy Thompson said, "Good health is literally a walk away!"

Important tips to keep in mind:

First consult your diabetes team: If you aren't exercising regularly, or if it has been a long time since you've done so, then first make sure you discuss your plans with your doctor, and have a medical exam before beginning regular exercise. Your healthcare team will be able to evaluate your diabetes control and cardiovascular fitness, as well as to make possible adjustments to your meal plan or medication regimen prior to starting any activity.
Set reasonable goals: This should be confirmed with your diabetes team, but it may mean starting with a 10-15 minute walk, 5 times a week, and gradually increasing the time and intensity. A recent recommendation has been to aim to accumulate 150 minutes of activity a week-this can be five, 30-minute sessions, or even several short, 10-minute segments-they all add up-including, gardening, taking the stairs instead of the elevator, and parking farther away. Most experts feel that daily or near-daily activities are the best way to improve diabetes control.
- The Department of Health and Human Services and the Department of Agriculture jointly released the Dietary Guidelines for Americans 2005, recommending the following: To reduce risk of chronic disease, engage in at least 30 minutes of moderate-intensity physical activity most days of the week; to help manage body weight and prevent weight gain, engage in approximately 60 minutes of moderate-to vigorous-intensity activity on most days of the week; to sustain weight loss, participate in at least 60 to 90 minutes of daily moderate-intensity physical activity.
- So while it is true that increasing the length of the exercise to 60 minutes or more, as well as increasing the intensity, will optimize weight loss and improve physical fitness, it is also a fact that not everyone is willing or able to exercise to this extent, and you can still receive some benefits from any activity.
Tailor exercise to your specific needs: If you have any diabetes complications, such as eye, kidney, or nerve problems, you should be aware that certain types of exercise may aggravate these conditions. With any physical limitations, talk to your diabetes team about a referral to a physical therapist or exercise specialist who can tailor a program for you.
Consider weight lifting or resistance exercise as well: Weight lifting builds muscle, and extra muscle burns more calories, which will help to maintain your metabolic rate.
Monitor your blood glucose more frequently: Test before and after exercise, and keep good notes; also remember that physical activity can lower your blood glucose for several hours after the fact, so pay close attention to your glucose levels.
Plan exercise to prevent low blood glucose: Time your exercise around meals and medications-according to your diabetes team's recommendation.
Carry treatment for hypoglycemia: If you are on diabetes medication, carry a source of fast-acting glucose, such as glucose tabs, gels, or raisins.
Exercise caution: If you have any unusual symptoms, such as chest pain, dizziness, visual problems, nausea, or excessive fatigue, then stop exercise at once and contact your physician.
Drink plenty of fluids
Wear proper shoes and protect your feet
Carry/wear medical identification
Overcome boredom: Choose activities you enjoy; vary your routine; exercise with a friend; alternate aerobics with resistance/strength training; do gardening; go hiking; wash the car and mow the lawn; go dancing!

There are so many benefits to exercise and so much information available to help you get started. Please check out the references below, and get moving!

How Much Exercise?

Benefits of Exercise:

Important tips to keep in mind:

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