When people with diabetes start exercising, their bodies are better able to use insulin. Get moving and try to enjoy a fun and flexible workout such as walking, swimming, or biking.
Jacqueline Shahar, an exercise physiologist at the Joslin Diabetes Center in Boston, recommends consulting with your doctor before starting an exercise program and always checking your blood sugar levels before and after exercise. It may be necessary to adjust the type and dose of insulin or oral medication.
Walking
This is simple activity, you can walk almost anywhere, and it’s easy to start. Buy a pair of comfortable sneakers with thick and soft soles. Keep your body dry and comfortable by wearing synthetic fabrics.
Go for a 30-minute walk every day, at least 5 days a week. If you can’t do it all at once, break it up into segments, Shahar says, starting with 10 minutes at a time for those just starting out.
Riding
Biking is great for people with neuropathy in the foot, Shahar says, “It puts less stress on the foot and helps increase blood flow to the leg.”
All that’s needed is a bike (any type will do), comfortable clothing, and a good pair of shoes that don’t show your toes. A helmet is also an essential piece of equipment.
Get on your bike and ride for 10 to 20 minutes at low to moderate speed. For those just starting out, flat surfaces are the best choice. As you get more comfortable on the ride and feel stronger, gradually increase the ride time, pick up the speed, and try riding hills.
Swimming
Swimming is ideal for aerobic exercise without putting stress on the joints. Pool shoes should be worn to avoid slipping or scraping your feet.
Try to swim 10 minutes as one lap. Rest after each lap if needed. Also try an aqua aerobics class.
As you get stronger, you can increase the number of laps, Shahar says, aiming for a small increase of 10 to 15 percent of exercise per week or every two weeks. So if you start with a 10-minute swim, you can go up to 11 minutes after a week.
Selective exercise
For people with advanced diabetes-related eye disease (i.e., proliferative retinopathy), avoid weight-bearing activities, such as walking. Try cycling or swimming.
People with kidney disease are best served by light to moderate exercise. Walking, bicycling, and swimming are all good, but each activity should be short, 5 to 10 minutes.
Autonomic neuropathy can cause dizziness and affect heart rate and the body’s ability to detect hypoglycemia, so talk to your doctor about how to exercise safely.
For people with ulcers or deformities of the foot, choose non-weight-bearing exercises, such as bicycling. Avoid swimming or walking. Keep both feet clean and dry.