Be Physically Active Every Day

Important Physically Active

Physical activity can help you control your blood glucose, weight, and blood pressure, as well as raise your “good” cholesterol and lower your “bad” cholesterol. It can also help prevent heart and blood flow problems, reducing your risk of heart disease and stroke, lower risks of nerve damage, which are often problems for people with diabetes. And helps improve your body's ability to use insulin, keep your heart and bones strong, keep your joints flexible, lower your risk of falling, help you lose weight, reduce your body fat, give you more energy and reduce your stress

A major government study, the Diabetes Prevention Program (DPP), showed that a healthy diet and a moderate exercise program resulting in a 5 to 7 percent weight loss can delay and possibly prevent type 2 diabetes.


Different Kinds of Physical activity Make You Helps
Below these kinds of activity can help you

• being extra active every day
• doing aerobic exercise
• doing strength training
• stretching

Be Extra Active Every Day
Being extra active can increase the number of calories you burn. There are many ways to be extra active.

• Walk around while you talk on the phone.
• Play with the kids.
• Take the dog for a walk.
• Get up to change the TV channel instead of using the remote control.
• Work in the garden or rake leaves.
• Clean the house.
• Wash the car.
• Stretch out your chores. For example, make two trips to take the laundry downstairs instead of one.
• Park at the far end of the shopping center lot and walk to the store.
• At the grocery store, walk down every aisle.
• At work, walk over to see a co-worker instead of calling or emailing.
• Take the stairs instead of the elevator.
• Stretch or walk around instead of taking a coffee break and eating.
• During your lunch break, walk to the post office or do other errands.

Do Aerobic Exercise
Aerobic exercise is activity that requires the use of large muscles and makes your heart beat faster. You will also breathe harder during aerobic exercise. Doing aerobic exercise for 30 minutes a day, most days of the week, provides many benefits. You can even split up those 30 minutes into several parts. For example, you can take three brisk 10-minute walks, one after each meal.
If you haven't exercised lately, see your doctor first to make sure it's OK for you to increase your level of physical activity. Talk with your doctor about how to warm up and stretch before exercise and how to cool down after exercise. Then start slowly with 5 to 10 minutes a day. Add a little more time each week, aiming for 150 to 200 minutes per week. Try

• walking briskly
• hiking
• climbing stairs
• swimming or taking a water-aerobics class
• dancing
• riding a bicycle outdoors or a stationary bicycle indoors
• taking an aerobics class
• playing basketball, volleyball, or other sports
• in-line skating, ice skating, or skate boarding
• playing tennis
• cross-country skiing

Do Strength Training
Doing exercises with hand weights, elastic bands, or weight machines two or three times a week builds muscle. When you have more muscle and less fat, you'll burn more calories because muscle burns more calories than fat, even between exercise sessions. Strength training can help make daily chores easier, improving your balance and coordination, as well as your bones' health. You can do strength training at home, at a fitness center, or in a class. Your health care team can tell you more about strength training and what kind is best for you.

Stretch
Stretching increases your flexibility, lowers stress, and helps prevent muscle soreness after other types of exercise. Your health care team can tell you what kind of stretching is best for you

Do physical activities you really like. The more fun you have, the more likely you will do it each day. It can be helpful to exercise with a family member or friend.


How much and how often should require

Moderate-intensity physical activity for at least 30 minutes on 5 or more days of the week should require. Some examples of moderate-intensity physical activity are walking briskly, moving the lawn, dancing, swimming, or bicycling.

If you are not accustomed to physical activity, you may want to start with a little exercise, and work your way up. As you become stronger, you can add a few extra minutes to your physical activity. Do some physical activity every day. It’s better to walk 10 or 20 minutes each day than one hour once a week.

Talk with your health care provider about a safe exercise plan. Thay may check your heart and your feet to be sure you have no special problems. If you have high blood pressure, eye, or foot problems, you may need to avoid some kinds of exercise


Planning for the Program

If you are not very active, start an exercise program slowly. Talk with your doctor first about what kinds of exercise would be safe for you. Then make a plan to increase your regular physical activity.

• Keep track of what you do for exercise and how long you do it. Use the Daily Physical Activity Tracker form on page 15 to keep track of your physical activity.
• Aim for at least 30 minutes of physical activity a day most days of the week.
• Incorporate physical activity into plans with family and friends. Set a good example for your children. Play softball on weekends. Go on a family hike.
• Be active every day. For example, walk to the store, clean the house, or work in the garden, rather than watch TV. Getting Started on a Walking Routine

Walking is a great way to be physically active. Before you get started, talk with your doctor about whether it’s OK for you to walk for exercise. Then get comfortable shoes that provide good support. You can use the chart below to start your routine gradually. Try to walk at least 5 times a week. Build up little by little to 30 minutes a day of brisk walking.

week Number	Warm up time (minutes) Walk slowly	Fast walk time (minutes) Walk briskly	Cool down time (minutes) Walk slowly	Total (minutes)
1	5	5	5	15
2	5	8	5	18
3	5	11	5	21
4	5	14	5	24
5	5	17	5	27
6	5	20	5	30
7	5	23	5	33
8	5	26	5	36
9+	5	30	5	40

Can I exercise any time I want?

Ask your health care team about the best time of day for you to exercise. Consider your daily schedule, your meal plan, and your diabetes medications in deciding when to exercise.If you exercise when your blood glucose is above 300, your level can go even higher. It's best not to exercise until your blood glucose is lower. Also, exercise is not recommended if your fasting blood glucose is above 250 and you have ketones in your urine.


Are there any types of physical activity I shouldn't do?

If you have diabetes complications, some exercises can make your problems worse. For example, activities that increase the pressure in the blood vessels of your eyes, such as lifting heavy weights, can make diabetic eye problems worse. If nerve damage from diabetes has made your feet numb, your doctor may suggest that you try swimming instead of walking for aerobic exercise.

Numbness means that you may not feel any pain from sores or blisters on your feet and so may not notice them. Then they can get worse and lead to more serious problems. Make sure you exercise in cotton socks and comfortable, well-fitting shoes that are designed for the activity you are doing. After you exercise, check your feet for cuts, sores, bumps, or redness. Call your doctor if any foot problems develop.


Can physical activity cause low blood glucose?

Physical activity can cause hypoglycemia (low blood glucose) in people who take insulin or certain diabetes pills, including sulfonylureas and meglitinides. Ask your health care team whether your diabetes pills can cause hypoglycemia. Some types of diabetes pills do not.

Hypoglycemia can happen while you exercise, right afterward, or even up to a day later. It can make you feel shaky, weak, confused, irritable, hungry, or tired. You may sweat a lot or get a headache. If your blood glucose drops too low, you could pass out or have a seizure.

However, you should still be physically active. These steps can help you be prepared for hypoglycemia.


Before Exercise

• Be careful about exercising if you have skipped a recent meal. Check your blood glucose. If it's below 100, have a small snack.
• If you take insulin, ask your health care team whether you should change your dosage before you exercise.

During Exercise

• Wear your medical identification or other ID.
• Always carry food or glucose tablets so that you'll be ready to treat hypoglycemia.
• If you'll be exercising for more than an hour, check your blood glucose at regular intervals. You may need snacks before you finish.

After Exercise

• Check to see how exercise affected your blood glucose level