Sometimes, it may seem easier to pop a pill or even take a shot than to put on your walking shoes and hit the trail. But the truth is that exercise, in combination with a healthy diet, is one of the best things you can do to take care of yourself if you have diabetes.

Why exercise?

• Exercise burns calories, which will help you lose weight or maintain a healthy weight.
• Regular exercise can help your body respond to insulin and is known to be effective in managing blood glucose. Exercise can lower blood glucose and possibly reduce the amount of medication you need to treat diabetes, or even eliminate the need for medication.
• Exercise can improve your circulation, especially in your arms and legs, where people with diabetes can have problems.
• Exercise can help reduce your cholesterol and high blood pressure. High cholesterol and high blood pressure can lead to a heart attack or stroke.
• Exercise helps reduce stress, which can raise your glucose level.
• It can lower your risk for heart disease, reduce your cholesterol levels and your blood pressure.
• In some people, exercise combined with a meal plan, can control Type 2 Diabetes without the need for medications.

If you’re out of shape or have recently been diagnosed as having diabetes, see your doctor before you begin an exercise program. Your doctor can tell you about the kinds of exercise that are good for you depending on how well your diabetes is controlled and any complications or other conditions you may have. Here are some tips for starting:

• If you’re planning to walk or jog, be sure your shoes fit well and are designed for the activity you have in mind. Be alert for blisters. Wear new shoes for a bit each day until they’re comfortable and not as likely to cause blisters. Remember, always wear socks.
• Start slowly with a low-impact exercise such as walking, swimming, or biking
• Build up the time you spend exercising gradually. If you have to, start with five minutes and add a bit of time each day.
• Always wear an ID tag indicating that you have diabetes to insure proper treatment in case there’s a problem when you’re exercising or you have an injury.
• Avoid lifting very heavy weights as a precaution against sudden high blood pressure.
• If you have foot problems, consider swimming or biking, which is easier on the feet than jogging.
• Stretch for five minutes before and after your workout regardless of how intense you plan to exercise.

Try to exercise at the same time every day for the same duration. This will help control your blood sugar. Exercise at least three times a week for about 30 to 45 minutes.

If you plan to exercise more than an hour after eating, it’s a good idea to have a snack. Generally, it’s good to have a high-carbohydrate snack such as six ounces of fruit juice or half of a plain bbagel.
If you’re doing heavy exercise such as aerobics, running or handball, you may need to eat a bit more such as a half of a meat sandwich and a cup of milk.

If you haven’t eaten for over an hour or if your blood sugar is less than 100 to 120, eat or drink something like an apple or a glass of milk before you exercise. Carry a snack with you in case of low blood sugar.

If you use insulin, exercise after eating, not before. Test your blood sugar before, during and after exercising. Don’t exercise when your blood sugar is more than 240.

If you’re not an insulin user, test your blood sugar before and after exercising if you take pills for diabetes.

If your blood sugar level is over 300 mg/dl, if you are sick, short of breath, have ketones in your urine or are experiencing any tingling, pain or numbness in your legs, don’t exercise. Also if your medication is peaking, it’s better not to exercise.

Treat it when you feel it. Don’t wait. Be sure you have some raisins or candy on hand to raise your blood glucose level.

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1.   Take one day at a time.

2.   Frequent blood glucose testing is the best way to keep tight control.

3.   To warm feet, rub with lotion and cover with warm socks.

4.   Protect insulin and test strips from extreme heat and cold.

5.   Check your feet before going to bed.

6.   Blood glucose test guidelines:

• Type 1: 3-4 times a day
• Type 2: 1-2 times a day

7.   Take a walk in the mall.

8.   Check blood glucose before each meal for a day.

9.   Are you testing as often as your should?

10. Have you had your eyes examined recently?

11. Treat yourself to something special today.

12. Eat a variety of foods at every meal.

13. Know the effect of sweets on your blood glucose.

14. Still checking your feet before bedtime?

15. Inspect shoes for foreign objects and feet for pressure points.

16. Know you target HbA1c.

17. Stop Smoking It’s okay to ask for help.

18. Check your glucose patterns for a day.

19. Keep an extra battery for your blood glucose monitor on hand.

20. Find a new diabetic recipe or two to try.

21. When you buy shoes, buy them in the afternoon.

22. Know how to manage your blood glucose levels on sick days.

23. From time to time, check your feet during the day, especially between toes.

24. Is diabetes overwhelming you? Talk to a diabetes team.

25. Never skip a meal.

26. Record your blood glucose levels every time you test.

27. Try chicken soup or broth when you’re sick.

28. Cover open sores with antiseptic and gauze.

29. If blood glucose is too high or low, call your diabetes team or doctor.

30. How many times did you test your blood glucose today?

31. Have you had an HbA1c test recently?

32. Before you start an exercise program consult your doctor!

33. Keep your insulin and medication with you when you travel.

34. Time to get more test strips and lancets?

35. See your diabetes doctor or educator if you have any questions at all.

36. Keep your meter from extreme heat and cold.

37. Learn something new about diabetes today.

38. File toe nails, do not cut them.

39. Use a fresh lancet every time you test.

40. Record times when you have problems with blood glucose levels.

41. Tell your dentist you have diabetes and ask for dental care advice.

42. Call your doctor right away if your foot shows signs of infection.

43. See a diabetes eye doctor.

44. Take a thirty- minute walk at your own pace.

45. Avoid shoes that irritate your feet.

46. Visit a local farmer’s market. It’s good exercise.

47. How many times did you test your blood glucose today?

48. Check your blood glucose pattern over the next four days.

49. See a foot doctor for corns and calluses.

50. Have your blood glucose records ready to show your doctor at all times.

51. Every so often, pick a day to test your blood glucose level four times.

52. Do not go barefoot.

53. Drink eight glasses of water, especially on hot days.

54. Ask your doctor to teach you how to adjust your insulin.

55. Check your blood glucose before drinking alcohol and make sure you’ve eaten.

56. When sick, try popsicles or ginger ale.

57. Have you had your kidney function tested recently?

58. Clean wounds or sores twice a day with warm water and mild soap.

59. Check your test strips supplies regularly.

60. Call a doctor if a cut or sore is draining. Change bandage often.

61. Take a bike ride or a half-hour walk.

62. Keep extra regular insulin on hand when sick.

63. You should see your diabetes doctor four times a year.

64. Attend a diabetes management course.

65. Hug yourself!

66. Frequent blood testing is the best way to keep tight control.

67. Keep an eye on your diabetes medicine – do you need to get more?

68. Less activity may mean more insulin or pills.

69. Have you had your cholesterol checked lately?

70. Keep your blood monitor in your purse or backpack.

71. Wear comfortable shoes and take a hike.

72. Treat yourself to a massage or a warm bath.

73. Keep test strips dry.

74. Check your blood pressure.

75. Get flu shot if you can, every winter.

76. Avoid heating pads or hot compresses on feet.

77. Always take your diabetes medicine when sick.

78. Stick to scheduled meal times as closely as possible.

79. Keep a list of questions you want to ask your doctor.

80. Test often when you eat a heavy meal.

81. See a foot doctor for nail and foot care.

82. Wash your feet and use lotion to keep the skin soft.

83. Try a new low fat recipe once a week.

84. Find a new diabetic dessert recipe and try it.

85. Take a day off to relax from time to time.

86. Try a diet soda with lime.

87. If you are eating more than usual, test more often.

88. If you feel “different”, test your blood glucose right away.

89. Make sure a family member knows how to help you in an emergency.

90. Make a Diet Plan and do your best to stick to it.

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Research shows there’s lots you can do to avoid those “senior moments.” Some techniques worth trying:
5 Easy Ways to Keep Your Brain Sharp

1. Chill Out
The brain remembers better when it’s relaxed, say researchers at the California Institute of Technology. Take a few minutes each day to breathe deeply or meditate.

2. Focus on the Future
People who regularly made plans and looked forward to upcoming events had a 50 percent reduced risk of Alzheimer’s, according to a recent study. Don’t worry if your calendar isn’t overflowing with life-changing events: Setting a goal to have a weekly coffee date with a friend (and keeping it) will do.

3. Go for a Walk
Mildly elevated glucose levels (even if you don’t have diabetes) can harm the area of the brain that helps you form memories, say Columbia University researchers. Experts agree that physical activity can help get blood glucose down to normal.

4. Snack on Berries
Blueberries have compounds called anthocyanins that help communication between brain cells and appear to improve memory, says Robert Krikorian, PhD, professor of psychiatry and behavioral neuroscience at the University of Cincinnati.

5. Learn Something New
Take a Spanish class online, join a knitting club or learn to play poker. A UC Irvine study found that mental stimulation limits the debilitating effects of aging on memory and the mind.