*ALWAYS CONSULT A PHYSICIAN BEFORE BEGINNING AN EXERCISE PROGRAM.

The American Medical Association claims that we are the most physically inactive generation that has ever lived. With all the automation and conveniences of today, we have become a very sedentary people. This easier lifestyle, however, comes with significant costs – our health, our energy and maybe even our happiness.

Exercise is important for everyone, but especially for people living with diabetes. Exercise may help reduce insulin resistance, control blood pressure and blood lipids (fats), control blood glucose levels, reduce stress, increase energy and increase strength and ease of movement.

Aerobic, stretching and strengthening activities, along with sports are all important forms of exercise. Aerobic exercise improves cardiovascular fitness and is a key factor in helping with diabetes management. This type of exercise involves large muscles groups and is rhythmic and continuous. Examples of aerobic exercise are walking, running, bicycling, swimming or jumping rope.

To gain the maximum benefit from these types of exercises, you need to be in your target heart range. To calculate your target heart rate, take 220 and subtract your age. Then multiply that number by 50 – 75 %. If you are just beginning an exercise program, it is generally recommended that you begin at the lower range, ie 50%. This gives you the number of beats per minute when you check your pulse.

Another method for testing if you are exercising in your target heart range is the Sing Talk Test. Simply stated, if you are walking and cannot carry on a conversation with the person beside you, you should slow down! However, if you are walking and can sing with volume, you need to speed up!

The key to a successful exercise program is to find something that you enjoy doing. Start slow, set goals and make it fun. And don’t forget to reward yourself when you accomplish your goals.

For help with a personalized exercise prescription contact your physician, exercise physiologist or diabetes educator.