Why do you need to exercise with diabetes

Aerobic activity uses your heart and lungs for a long period of time. It also helps your heart use oxygen better and improves blood flow. You want to make your heart work a little harder every time, but not too hard. Start slowly. Choose an aerobic activity such as walking, swimming, light jogging, or biking. Do this at least 3 to 4 times a week. Always do 5 minutes of stretching or moving around to warm up your muscles and heart before exercising. Allow time to cool down after you exercise. Do the same activity but at a slower pace.

Local Kinesiologists

Ryan Wight

Ryan Wight

RKin, CSEP-CEP
Kinesiologist
Stoney Creek, ON
Mr. Tim Battaglia

Mr. Tim Battaglia

EMBA Candidate
Kinesiologist
Hamilton, ON
Mr. Jeff Ransome

Mr. Jeff Ransome

BSc.Kin. NSCA-CSCS, ACSM.(ES), CSEP, ACE (PT) FaCT
Kinesiologist
Mississauga, ON

8 step home exercise program

Your provider will tell you what exercise is best for you. Talk with your provider before you start a new exercise program. Also ask if it is OK before you do a harder activity.

Shoulder exercises for neck and arms

Squat exercises low back, hips and legs

Triceps exercises to improve  arm and shoulder strength.

Bicep Curl Exercise for arms

Pull exercises for arms, chest and back

Chest  push exercises for chest and arms

Core Strength to help stomach and back

Push exercises for chest, arms and stomach

Local Personal Trainers

Nico Alfieri

Nico Alfieri

Personal Trainer
Hamilton, ON
Mark Cesari

Mark Cesari

MS, CSCS, ATC
Personal Trainer
Hartford, CT
Laura Sparks

Laura Sparks

BA, CPTN
Personal Trainer
Cambridge, ON

When to call the doctor if you have diabetes

Call if you feel:

  • Pain, pressure, tightness, or heaviness in the chest, arm, neck, or jaw
  • Shortness of breath
  • Gas pains or indigestion
  • Numbness in your arms
  • Sweaty, or if you lose color
  • Lightheaded

Changes in your angina may mean your heart disease is getting worse. Call your provider if your angina:

  • Becomes stronger
  • Occurs more often
  • Lasts longer
  • Occurs when you are not active or when you are resting
  • Does not get better when you take your medicine

Also call if you cannot exercise as much as you are used to being able to.

In regards to exercise with diabetes

In regards to exercise with diabetes if exercise puts too much strain on your heart, you may have pain and other symptoms, such as:

  • Dizziness or lightheadedness
  • Chest pain
  • Irregular heartbeat or pulse
  • Shortness of breath
  • Nausea

It is important that you pay attention to these warning signs. Stop what you are doing. Rest.

If you are diabetic and have symptoms, write down what you were doing and the time of day. Share this with your provider. If these symptoms are very bad or do not go away when you stop the activity, let your provider know right away. Your provider can give you advice about exercise at your regular medical appointments.

Know your resting pulse rate. Also know a safe exercising pulse rate. Try taking your pulse during exercise. This way, you can see if your heart is beating at a safe exercise rate. If it is too high, slow down. Then, take it again after exercise to see if it comes back to normal within about 10 minutes.

You can take your pulse in the wrist area below the base of your thumb. Use your index and third fingers of the opposite hand to locate your pulse and count the number of beats per minute.

Drink plenty of water. Take frequent breaks during exercise or other strenuous activities.

At Home Diabetic Exercise Plan

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