Physical Activity--Why is it important?

Regular physical activity is a key part of managing diabetes, regardless of whether you have Type 1 or Type 2 diabetes.  When you exercise, your insulin works better because your cells are more receptive to insulin.  Because of this, exercising consistently can lower your blood glucose and improve your A1C.  Exercise can also help with many other health conditions as it:

• lowers blood pressure and cholesterol
• lowers your risk for heart disease and stroke
• burns calories to help you lose or maintain weight
• increases your energy for daily activities
• strengthens your muscles
• keeps your joints flexbile
• improves your balance
• relieves stress
• improves your sleep and digestion
• strengthens your heart and lungs
• increases your bone density, therefore strengthening your bones

What you Need to Know:

Your blood glucose response to exercise will vary depending on:

• your blood glucose level before exercising
• the intensity of your activity
• the length of time you are active
• your medication

To learn how different types of activity affect you, you should frequently check your blood glucose before, during and after an exercise session.  Exercise can have an affect on your blood glucose levels up to 12 hours after exercise, so it is important to monitor at later times as well. 

If you are on insulin and/or medications, you should always seek advice from your diabetes educator, but here are some helpful tips:

• if your blood glucose levels are trending down, have a pre-exercise snack
• always carry carbohydrate treatment with you (juice or glucose tabs)
• if your exercise is longer than 30 minutes, check your blood glucose reading, and have a snack
• if your blood glucose is high, and you have Type 1 diabetes, check your ketones.  If positive, avoid vigorous exercise.
• if your blood glucose is high, and you have Type 2 diabetes, exercise will help lower your blood sugar (as long as you are not sick)

How to start:

If you decide to start a new exercise program, you should consult your doctor and remember to watch for symptoms of hypoglycemia during and after exercising. Always know what your blood glucose is prior to exercise and if necessary, have a snack to raise your blood glucose level to your own individual “safe” zone.

1.  Add physical activity to your daily routine, such as taking the stairs, parking further from the entrance, walking your dog, gardening.  Pick something you enjoy.

2.  Several times a week (try every 2nd day), do a faster paced activity such as brisk walking, swimming or cycling. 

3.  Include resistance exercises such as lifting weights (try using canned goods) or using resistance bands. 

What is aerobic exercise?

Aerobic exercise is a brisk exercise that promotes the circulation of oxygen through the blood and is associated with an increased rate of breathing. 

Examples of moderate intensity aerobic exercises include: 

• biking
• brisk walking
• continuous swimming
• dancing 
• raking leaves

Examples of vigorous intensity aerobic exercises include: 

• brisk walking up an incline
• jogging
• hockey
• basketball 
• fast swimming 

What is resistance exercise?

Resistance exercise involves brief repetitive exercises that use muscular strength to move a weight or work against a force. 

Examples of resistance exercises include:

• lifting free weights such as barbells
• using a weight machine
• using resistance bands that increase muscle strength

Physical Activity Resources

There are a variety of ways you can be physically active in your own home or community. See the list of resources below for some examples.

• YMCA Diabetes Fit Program  A new free program with locations in Cambridge and Kitchener   
• YMCA Smart Start Program
• Yellow pages under health, fitness, and exercise services
• Health Canada’s Physical Activity Guide to Healthy Active Living
• Local mall walking group
• City or Town office for a local Parks and Recreation Leisure Guide - see chart below

• Local community and senior centres - see chart below