Excercise?

[Lee07]

Are there standard exercise recommendations for an adult with diabetes?  (types of exercise? duration? how often? intensity?)

I am almost 50 and have had Type 1 for more than 30 years.  I'm in good health otherwise.  I don't particularly like to exercise - it feels like a chore.  I am using a treadmill 20 min/day about 3 times a week and a few minutes (literally "a few") of upper body weight work on those same days.  My routine is rather fragile in that if I travel or skip a day, I might skip exercise for weeks or months.

Any motivation tips?

Thanks.

[Lee07]

Thanks for new comments.  You've got some good ideas, and I like the idea of finding a better word than "exercise" to describe what I need to do.  I've been doing a bit more since I posted initially and with all the input, I have lots of tips to help keep me motivated.

Very cool about the gradual weight loss & good BGs!!  College is sure tough because the opportunities for fun are endless -- and DMers need to find a good balance more quickly than most.  

Many thanks for the encouragement & sharing your stories.

[vprrchk]

Hi Lee,

I am a type 1 diabetic of 10 years, not a physician ^^.  I would also like to back up some things that were said by Bret and ES on this topic.  

When I started college, about two years ago, I gained a whole bunch of weight.  The whole freedom thing, and running through drive-thru because it's fast, yea, you know about it :P  Well, of course as a diabetic, that is BAD.  I realized I was "fat" when my doctor pinched my tummy and said "You're fat."  Not very nice, of course, but sometimes it takes something like that to get you motivated.  

So, what I started doing (because I hate the word "exercise" with a passion almost), was first with the parking.  I park the farthest away from classes, stores, diners, etc., and walk in from there.  Then, I don't take elevators anymore, instead I go up the stairs.  I also started walking my dogs, because it is fun, and right at 8:30 p.m., every night, they are bugging me to go, so it isn't like I can get away with it, lol.  All these seemingly simple things helped me to lose 20 pounds, and get my blood sugars under excellent control (hemoglobin A1c at 6.0-7.0 now, yay!).

Anyway, I just thought I would let you know, that it is possible to get away without "exercising" per se, and to just do simple things to get it going.  Good luck, and let us know how you progress!  

~vprrchk

[JDRF-Team-BL]

Exercise is the burden of diabetes. i'm not athletic in the least and they recommend walking as one of the best exercises for diabetics, and this is something you can easily do using the buddy system. i usually walk in the evening after supper with my wife who is my bestest buddy. And now that we are grandparents, since August 15th, we'll put him in the stroller and walk around the neighnorhood and we are also able to have conversations while walking.
But as you have said keeping active is a way of getting good exercise. If you work in a tall building use the stairs to go up one flight and down two.Sweep your driveway manually instead of using one of those blowers. Wash and wax your car by hand at home instead of going through a car wash. You don't need to get into a routine like as if you are training for the Olympics. Part of the real exercise problems with Americans is they feel they have to be running marathons when the biggest problem we face about exercise is all the labor saving devices at our disposal.
Good luck and remember doing things like a fast walk with a friend is the best way i know of keeping a routine. bret

[Lee07]

Thanks for the great tips.  I've already printed 'em to look at when my motivation slips.

It does help to know I'm not alone struggling to motivate myself.  The buddy idea is good.  We could check in/motivate each other and while the cost is zero, the value is great.

Thanks again.

[JDRF-Team-ES]

You must be my long lost twin!  I have had Type I for 39 years and I feel exactly the same way about exercise.  At least you're using your treadmill.  I don't know about standard exercise recommendations, but I know exercise is really important for us diabetics.  Your pattern actualy seems to be a pretty standard one which includes some aerobic and some body strengthening.  The real key is consistency and a little more time on the body work.  Of course, it is also important to not overdue exercise or push yourself beyond your limits.  I don't believe in exercising until it hurts.  It's not a bad idea to get the OK from your doctor before starting any new exercise regiment.

It seems to me that the real question is not what is best to do, but how do you get yourself to do it regularly and enjoy it.  That's always been my issue.  Here are a few things that have been recommended to me, although it's pretty funny for me to be giving exercise advice.  
Schedule your exercise in your Palm pilot/calendar/or whatever you use,like you would schedule any other appointment and make sure you keep your appointment with yourself.  Buddy up with a friend and meet at a gym or walk or do weights together.  Get a personal trainer, if you can afford it.  They can really motivate you and teach you how to exercise so that you will see and feel ther results.  Try to incorporate exercise into your social activities; go hiking on the weekends with some friends or join the Sierra Club and meet some new people.  Do some long overdue chores around the house - raking the leaves, doing some heavy spring cleaning, or washing the windows can work up a sweat if you give it a little extra energy.  Walk the stairs instead of using an elevator.  The most important thing is to reward yourself.  Plan a special treat to look forward to after you exercise - meet a friend, read a book, relax in the tub.  And most of all, be kind to yourself and pat yourself on the back for any effort you make.

So that you won't think I am a total slug, I am a very active person and like to think that if I move around a lot, at least I'm getting a little exercise.    Good luck to you and I'm going to try and take my own advice.  Thanks for writing!
es