Tipping the balance towards health

Exercise has value only if it's done on a regular basis - at least three to four times a week. Here are some ways that can help you tip the balance in your favor and get the most out of your exercise program:

Schedule a time for exercise that is convenient for you. Maybe early morning is best or it could be in the evening, after dinner. The point is that any time is the right time if it encourages you to exercise regularly.

Train with a partner. All of us have days when we're tempted to skip exercise. A training partner can help in many ways, and you can keep each other motivated. A partner who knows about diabetes and knows the signs of low blood glucose, can make exercise safer for you by warning you about any subtle changes in your performance. (If you decide to exercise alone, be sure to carry your diabetes identification and some simple carbohydrates -such as juice or sugar tablets - to treat a low glucose level.)

Vary your exercises - walking one day, swimming the next, and bicycling the day after can maintain your interest and keep you motivated. Also, by varying your exercise regimen, you can lower the risk of injury by allowing certain muscles time to rest and repair.
Reward yourself. When you reach a goal that you've set for yourself, you may want to reward your effort. Maybe you've been about a new CD, or cell phone, or some new clothes? Whatever it is, a little positive reinforcement can encourage you to keep up the effort. Or you may just want to relax and enjoy your achievement.

Monitor to avoid low blood glucose.
Consult with your diabetes-care team about when — and how often — you should monitor your blood glucose level.

When you're using oral medication and/or insulin to control diabetes, monitoring can help avoid low blood glucose levels. At the direction of your diabetes care team, you will want to monitor your blood glucose before exercise, and possibly during and after, depending on exercise intensity and duration at the direction of your diabetes care team.

Long, hard workouts can lower blood glucose for hours after you've stopped—even during the hours of sleep, so you may need to monitor again after exercising. If your blood glucose level is low, you may need an extra snack, and more blood glucose monitoring after exercise.

There's no limit to what you can do.
For most people with diabetes, there is no limit to the type of exercise you can do. You can walk, bike, swim, hike and participate in many other athletic activities.

Find activities that you enjoy and people that you enjoy doing them with because this will tip the balance in your favor. (If you have eye disease, blood vessel problems, or any other medical problems, you need your doctor's advice about which activities are safe.)

Regular exercise can help you handle the stresses of everyday life, relieve depression, make you feel more relaxed, and even make you feel more confident. There's no time like the present to get started.