A little exercise means big results in managing diabetes

Want some encouragement? Try this:

1. Check your blood sugar.
2. Do something active, like go for a walk.
3. Check your blood sugar again.

The difference might be a welcome surprise, especially if you have type 2 diabetes.

Lower blood sugar

"Exercise can clearly lower your blood sugar," says Carol Warner Dart, registered clinical exercise physiologist at Abbott Northwestern Hospital.

In fact, regular exercise can help many people with type 2 diabetes manage their blood glucose levels without medication.

"Think of daily exercise as a medication with positive side effects," says Dart.

Many health experts recommend regular exercise for all people with diabetes. In addition to helping you gain good control of your blood sugar, it can counteract heart disease -- the leading killer of people with diabetes -- and help you reach and keep a healthy weight.

Starting exercise

Dart admits that it might seem hard to make exercise part of your daily routine. But these steps offer an easier-than-expected start.

Start slowly. For example, the first week just go for a five-minute walk (2.5 minutes from your house and 2.5 back). Each week, increase your activity by one or two minutes, working toward 30 minutes of consistent exercise.

Find something you enjoy. Dart recommends walking for many first-time exercisers. You can do it almost anywhere and the only equipment needed is a comfortable pair of shoes.

Get good, comfortable shoes. They will help keep your feet wound-free. To find the right pair, go to a sporting goods store and talk to someone about what works well for the specific activity you'd like to do. Then try on a variety of shoes to see what best fits you.

Have an exercise buddy. Doing something active with a friend -- human or canine -- can make the time go faster and keep you accountable.

Take the "talk test." If you can't carry on a conversation while exercising, slow down and catch your breath.

Before exercising, check your blood sugar. If it's 100 or lower, have a snack (15 to 30 grams of carbohydrates). If it's more than 250, delay exercising until your blood sugar is under control.

Related Links

Fitness: Health benefits & remedies

Diabetes Condition Center

"Dialog: Living with Diabetes" newsletter

First published: 09/10/2003
Last updated: 10/31/2005

Reviewed by: Paul Kleeberg, MD, medical director, Internet/Intranet Services, Allina Hospitals & Clinics