Fitness & Exercise

Recommendation by American Diabetes Association:

1. Warm-up at least 5 mins before the exercise and  Cool-down 5 mins after the exercise.
2. Avoid exercising in extreme cold or hot temperatures.
3. Wear a medical device that helps identify you as someone with diabetes in case of an emergency.
4. Inspect your feet before and after your workout to see if you have any 

              nonhealing blisters, sores or cuts.

        5.  Always have your 15 grams of carbs handy.

Is this goal Specific, Measurable, Attainable, Realistic and Time-efficient?

For example- Goal: I will bike for 15 minutes twice a week as one way to exercise.

1. Helps motivate you
2. Remind you when to check your blood sugar levels
3. Act as a safeguard for any emergencies

• Drink lots of water
• Avoid drinks with caffeine as they can affect the blood sugar 
• Dehydration can spike the blood sugar

 The American Council of Exercise advises:

• 17 to 20 ounces of water should be consumed 2 to 3 hours before exercising
• 8 ounces of water 30 minutes before exercising
• 7 to 10 ounces of water for every 20 minutes of exercise
• 8 ounces of water within 30 minutes of exercising

1. It is very important to test blood sugar often during physical activity
2. New workouts or more intense workouts can affect blood sugar levels

Centers for Disease Control and Prevention. (2021, May 6). Get active! Centers for Disease Control and Prevention. Retrieved April 11, 2022, from https://www.cdc.gov/diabetes/managing/active.html 

Injury-free exercise tips. Injury-Free Exercise Tips | ADA. (n.d.). Retrieved April 11, 2022, from https://www.diabetes.org/healthy-living/fitness/getting-started-safely/injury-free-exercise-11-quick-safety-tips 

Weekly exercise targets. Weekly Exercise Targets | ADA. (n.d.). Retrieved April 11, 2022, from https://www.diabetes.org/healthy-living/fitness/weekly-exercise-targets#:~:text=Regular%20physical%20activity%20has%20lots,death%2C%20compared%20with%20being%20sedentary.