Why exercise?

• Reduces weight
• Improves blood sugar control
• Reduces the dose of diabetic medications
• Improve the quality of life

What exercise dose for the heart?

• Improves blood circulation
• Strengthens the heart
• Lowers blood pressure
• Increase HDL/ (good cholesterol)
• Decrease LDL (bad cholesterol)

Smart and safe exercise

• Consult your doctor before beginning exercise programme.
• Always carry a diabetic identity card.
• Stay alert for signs of low blood sugar during or several hours after exercise.
• Have rapidly absorbable carbohydrate sources ready like sugar, glucose and candy.
• Monitor blood sugar before and after the exercise.
• Take carbohydrate snacks if blood glucose levels are less than 100 mg/dl.
• Drink plenty of fluids before and after and if necessary during exercise to avoid dehydration.

How often, How much and How long

 Try to do exercise every day, minimum of 5 days a week. Intensity … moderate intensity.

• Start slowly and work up gradually every week.
• Brisk walking of 5-6 km/hour should be reached.

Time

• Time should last for at least 30 minutes going up to one hour if possible. There should be a warm up and cool down period of exercise for each session.

Warm up

• Prepares body for vigorous activity; helps Prevent strains and injuries to muscles. It should last for 5-10 minutes.

Cool down

• Helps restore circulation to normal levels, prevents cramps, sore muscles and post – exercise dizziness. This should last for 5 to 10 minutes.

Choose Your Exercise

• Walking, running, cycling, swimming, playing team games, dancing, jogging, brisk walking, tennis choose whatever suits your personality, but stick to it.

Risks and Precautions

• Patient with eye disorders should avoid exercise that involves straining.
• Proper walking shoe is essential.
• Monitor closely for blisters.
• Pain is a warning sign. If pain and cramps cccur, seek medical advice.
• Elderly people or those with long standing diabetes should not do weight lifting.
• Avoid strenuous exercise or vigorous sports during the first few months of pregnancy. Walking and swimming are good.
• To prevent hypoglycemia after strenuous exercise, eat some carbohydrate containing foods.

Tips for increasing exercise in daily life

• Choose a longer route while walking.
• Walk to the store instead of using a vehicle.
• Use steps instead of taking the elevator.
• If you are in sedentary job, try to stretch out for few minutes every hour and take a short Walk within the office whenever possible.

When should you stop exercise

• Chest pain or discomfort.
• Dizziness.
• Severe headache.
• Fever or severe infections.
• Muscle ligament or tendon strain.
• Pain.
• Cramps.

  Remember the Principle " No Pain – No Gain"

 Energy Need for Different Activities