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Patient Resource: Exercise Tips for Diabetics

Exercise is a necessity for people with diabetes. It improves insulin’s ability to lower blood sugar and keep it stable.

For beginners, start with 15 minute walks, 4 times a day. Other options are:

  • Tai-Chi- Exercise that involves carious movements in a slow, relaxed motion. Excellent choice because it provides fitness and stress reduction in one.
  • Yoga- Stress reducer, helps lower body fat, fights against insulin resistance, improves nerve function. When stress levels go up, so do blood sugar levels.
  • Weight lifting- helps build muscle mass. When muscle mass is lost, it’s more difficult maintaining blood sugar. Also gives muscles more room to store ex carbs as glycogen for energy.
  • Swimming- Good for people with diabetes because it doesn’t put pressure on joints. Since diabetes reduces blood flow to feet, swimming is more of an ideal exercise over walking or jogging.
  • Bicycling- helps increase blood flow in legs.

Did you know?

  • Easiest way to manage your diet is the “Plate Method”. Fill half of your plate with veggies, ¼ with protein, ¼ with starch.
  • A major recent study showed that participants who increased their caffeinated coffee consumption by more than one cup per day of black coffee (or coffee with a small amount of milk and/or sugar) had an 11% lower risk of type 2 diabetes compared to those who made no changes in consumption.
  • You are at an increased risk of developing diabetes if you are:
    • A woman with a waist circumference of 35 inches or more
    • A man with a waist circumference of 40 inches or more