Feature Article
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Exercise - Not as painful as you might think!
Written by: Sarah Matunis, R.Ph., Rite Aid Pharmacist and Corporate Clinical Coordinator
If the word exercise causes you to cringe and you immediately envision a gym filled with sweaty bodies and complicated equipment - read on... this article is for you.
Everyone knows we should eat right and exercise. We've heard it over and over, and at this time of New Year's resolutions, it may have even made it on your list. Unfortunately, while 'exercise more' makes it into our top ten resolutions, we often don't take the actions needed to make it a part of our daily routine. Taking small steps can lead to a healthier and more fit you. (Keep reading... I'm still not talking about adding a gym membership!)
Why Exercise?
Other than reading and hearing that exercising is the right thing to do, why is regular exercise important? If you have diabetes, regular exercise can help you meet your blood glucose goals by enhancing insulin sensitivity and lowering blood glucose levels. This in turn protects your body from complications. Exercise is also important because amongst other things, it can help lower blood pressure, strengthen your muscles, build stronger bones, burn calories to help you maintain or lose weight, and give you more energy. Even without diabetes, these are positive results!
How much do you have to do?
Check with your doctor for any limitations that you may have. Generally, building up to 30 minutes of daily physical activity (aka exercise) will allow you to reap benefits. If you have diabetes, keep in mind that oral medications like sulfonylureas and meglitinides, and insulin that is injected into areas of the body involved in exercise, can lead to low blood glucose levels. Be sure you have glucose tablets with you when you exercise and that you have appropriate identification on you as well. [See New Year - New You? for more recommendations]
Exercise (aka Physical Activity)
While going to the gym may give focus to your work out, you don't have to sign up for a gym membership to reap the benefits of physical activity. Did you know that gardening, dusting and vacuuming count as light exercise? [See, you were exercising and didn't even know it!] Mowing the lawn or taking a brisk walk is moderate exercise, while moving furniture can be intense exercise. There are many ways to sneak in exercise without spending a dime or burning yourself out.
The key is to start slow. Sneak in physical activity by parking in the last spot in the lot. Take the stairs. Put away the remote. Take a walk [don't let the weather be an excuse - many malls have walking programs.] Fire the housekeeper [ok - keep the housekeeper, but start doing certain activities yourself]. Don't just sit on a bench at the park with your children/grandchildren - start moving and play. [Caution: you may have fun!] Dance.
After you build up your strength, start exploring physical activities that are of interest to you. Under the guidance of your physician, build up the intensity of your activities. Taking up tennis, golf, swimming or cycling may reveal a talent that you never knew you had. And then, only if you're feeling up to it, join a gym.
Talk to your diabetes management team about your physical activity plans. Not only can they offer suggestions and help you set goals, they can also offer their support. Be sure your Rite Aid Pharmacist is part of your team.
For more information on physical activity see http://www.diabetes.org/weightloss-and-exercise/
exercise/overview.jsp
