“Exercise is like medicine for people with diabetes,”
says Jacqueline Shahar, a certified diabetes educator and
clinical exercise physiologist at the Joslin Diabetes Cen-
ter in Boston, Massachusetts. “When muscles contract,
they require energy in the form of glucose. The more
we exercise, the more glucose gets used and the better
diabetes is controlled. Exercise increases muscle mass,
which also helps people stay in better control.”
Check out this list of ways people with diabetes can
exercise and have fun while doing it.
Walking
Walking is a great workout. It’s easy to do,
has a low risk of injury, requires no special
equipment and can be done anytime and
virtually anywhere (including indoor ven-
ues like malls and airports).
Like most forms of cardiovascular exer-
cise, it lowers cholesterol, blood pressure
and blood glucose levels, strengthens bones
and muscles, improves cardiovascular fit-
ness and lightens mood. It is a familiar
activity and an easy way to burn calories,
which is important if you’re trying to shed
pounds or maintain your body weight.
Exercise experts recommend 150
minutes of moderate-intensity exercise
each week, and brisk walking qualifies as
moderate-intensity exercise, so a 30-minute
walk five times a week meets that goal. If
30 minutes feels like too much, begin with
three 10-minute walks and gradually walk
for longer periods.Hiking
Hiking has multiple benefits. It is good
cardiovascular exercise, and lowers blood
pressure and the risk of disease of the
heart and blood vessels. It aids in weight
loss and increases the body’s sensitivity to
insulin, which can make diabetes easier to
control. Like other forms of weight-bearing
exercise, it can strengthen bones and lowerGet Moving
7 ways to exercise and have fun while doing it
By Robert Dinsmoor
DiabetesSelfManagement.com 57