Getting Started

What should I do to get started on a physical activity routine?

These steps will help you get ready for a routine that's safe and enjoyable.

• Find out which activities will be safe for you.  Talk to your health care team about which activities will be safe for you.   Your health care provider’s advice will depend on the condition of your heart, blood vessels, eyes, kidneys, feet, and nervous system.  They may recommend that you have an exercise stress test to see how your heart reacts to exercise.  If the tests show signs of disease, ask what physical activities will help you without making your conditions worse.
  

• Choose what you’ll do and make detailed plans.  Think about what activities are realistic for you and choose the ones you think you can do.  Start slowly. Your activity should be somewhat challenging but not overly difficult.  Write down exactly what you’ll do, where and when you’ll do it, how often, and for how long. Allow yourself to get into a routine.  Be flexible and don’t get discouraged.  For example, I’ll get off the bus one stop earlier.  Don’t be too hard on yourself if you can’t.  For example, if it’s raining, you may not want to walk outside so you can choose a different activity.  It’s more important to reach your long-term goal than to follow the plan from day to day.  Plan how you’ll reward yourself for your efforts.  For example, some people treat themselves to a movie when they meet their goal for the week.
  

• Learn your blood glucose response to exercise.  Everyone’s blood glucose response to exercise is different.  Checking your blood glucose before and after exercise can show you the benefits of activity.  You also can use the results of your blood glucose checks to prevent low blood glucose or high blood glucose.
  

• If your blood glucose is high before you exercise (above 300), physical activity can make it go even higher, so be cautious about doing something active.  For those with type 1 diabetes, if your fasting glucose level is above 250 and you have ketones in your urine, it’s best to avoid physical activity.
  

• Learn how to avoid low blood glucose (hypoglycemia). -  Keep in mind that low blood glucose can occur during or long after physical activity.  Low blood glucose is most likely if you:
  
         *Take insulin or diabetes pill    
      
          *Skip a meal
  
          *Exercise a long time
  
          *Exercise strenuously
  

• If low blood glucose is interfering with your exercise routine, eating a snack before you exercise or adjusting your medication may help.  Talk to your health care team about what is right for you.  During activity, check your blood glucose if you notice symptoms such as hunger, nervousness, shakiness, or sweating.  If your blood glucose is 70 or below, have 2 to 5 glucose tablets, ½ cup (4 ounces) of fruit juice, or ½ cup of a regular soft drink to raise your blood glucose.  After 15 minutes, check your blood glucose again.  If it’s still below 70, have another serving and repeat these steps until your blood glucose is at least 70.
  

• Plan to have water and snacks handy during activity.   Drink plenty of water before, during, and after activity.  If you are at risk for low blood glucose, always carry a source of carbohydrate to so you’ll be ready to treat low blood glucose. 
  

• Wear a medical identification bracelet, necklace, or a medical ID tag to protect yourself in case of emergency.
  

• Decide how you’ll keep track of your progress.  You may find it motivating to write down what physical activity you’ve done each day.  For example, you can make a note of what you did and how long you did it.  Some people enjoy using a step counter, also called a pedometer, to see how far they’ve walked.  Ask your health care team where to get one.

For More Information

To get more information about diabetes, contact the American Diabetes Association:

• Call 1–800–DIABETES (342–2383).  Ask for a free copy of A Guide to Changing Habits.
  

• Ask for a free copy of the Diabetes Outcomes Card, order code 5984–01.  It’s a wallet-sized card you can use to record your targets and track your progress.