Physical Activity

Being active is one of the most positive things you can do to improve your overall health and:

  • Lower your blood glucose (sugar) level
  • Lower your blood pressure
  • Improve circulation
  • Help you to maintain or lose weight
  • Improve your heart and lung health
  • Improve your feeling of well being
  • Improve your muscle tone, strength and endurance
  • Improve quality of your sleep

Keep active every day. Activity does not mean having to run a marathon. It's doing the things you enjoy - gardening, walking, biking, swimming, cross-country skiing, dancing, bowling, curling, golf and using your stationary bike or treadmill. Whatever form of activity you choose. . . enjoy it! . . and keep it up all year! You can also take advantage of the chores you may not be so fond of, such as vacuuming, dusting and cutting the grass. These can all be included as activities to improve overall health. Information on physical activity, whatever your age can be found at:
http://www.phac-aspc.gc.ca/pau-uap/paguide/older/phys_guide.html
http://www.phac-aspc.gc.ca/pau-uap/paguide/index.html

Physical Activity and Diabetes: http://www.diabetes.ca/files/PhysicalActivity.pdf

How Does Activity Affect Blood Glucose?

Regular activity is an important way to keep blood glucose levels under control as regular activity will enable your body to use insulin better. Individuals with type 2 diabetes often benefit from losing weight and regular activity can help this happen. Test your blood glucose before and after activity to see the effects on your blood glucose.

Beginning an Activity Program

If you are thinking about beginning a regular activity program, it is a good idea to speak with your doctor before starting. Exercise within the limits set by your doctor.

Getting Started

  • The decision to increase your activity level is your personal responsibility
  • Make the time to schedule activities into your day
  • Set your activity goal one week at a time
  • You may have to begin your exercise program slowly and gradually, starting with 5-10 minutes per day. The recommended amount of physical activity is a minimum of 30 minutes a day, 5 days a week.
  • Look for opportunities to walk or take the stairs
  • Do stretches while watching TV
  • Use music to keep moving while doing activities (i.e., vacuuming, dusting, washing dishes)

Activity Safety Guidelines (When You Use Medication)

Test your blood glucose level before and after activity to see the effects of exercise Wear identification that shows you have diabetes and what to do in an emergency If you are on some oral medications and or insulin to manage your diabetes, carry treatment for a low blood glucose (sugar) reaction in case your blood glucose becomes too low. For more information see CDA document Lows and Highs: Blood Glucose Levels

With type 1 diabetes, you may need to make some adjustments in your meal plan or insulin dose with activity

Exercise - Type 1

  • It is good to exercise at the same time everyday: One to two hours after a meal is best.
  • Discuss insulin adjustment with your diabetes team,
  • Limit the amount of meal insulin prior to exercise
  • Eat extra carbohydrates prior to exercise
  • Use temporary basal rates for insulin pump users

  • Avoid exercise if blood glucose is greater than 17 mmol/L and/or ketones are present. Exercise at this time could make the blood glucose level go higher.

  • It is recommended to exercise at least 150 minutes a week, spread out over at least 3 days.

  • Insulin should not be injected in the area being exercised because the insulin will be absorbed much faster than normally.
    For example, an injection into your leg when you are planning to to go for a bike ride would not be a good idea.

  • Always carry (fast acting) carbohydrate (sugar) to manage low blood glucose. You will need 15 g of carbohydrate.
    • Examples:
    • 4 Dextrose 4 tablets (can be purchased at a local pharmacy)
    • 3 teaspoons or 3 packets of table sugar dissolved in water
    • 175 mL or 3/4 cup of juice or regular soda
    • 6 Life Savers
    • 15 mL or 1 tablespoon of honey

Community Links to Activity

Prince Edward Island Active Living Alliance

http://www.peiactiveliving.com/site/index.aspx
Provides residents of Prince Edward Island with programs and information on keeping active in their community.

Physical Activity Resources:

Sport PEI
Phone: (902) 368-4110 http://www.sportpei.pe.ca/
40 Enman Crescent

Recreation PEI
Phone: (902) 892-6445 http://www.peirfa.ca/
40 Enman Crescent
Can assist in finding a number of options for physical activity

Arthritic Exercise Classes
Phone: (902) 436-2020

Wilmot Community Centre
Gillespie Ave
The Women's Institute offer free exercise classes on Tuesdays and Thursdays (from 10am - 11am).

Stratford Town Hall Fitness Center
Phone: (902) 569-6924
234 Shakespeare Drive, Stratford
http://www.townofstratford.ca/content/adult recreation programs
The walking track is available free of charge at this fitness center.

Credit Union Place
Phone: (902) 432-1234
511 Notre Dame St.,Summerside
Has a number of fitness services available at cost and also has a free indoor walking track

Community Trails & Boardwalks
Phone: Toll-Free 1-800-236-5196 http://www.tourismpei.com/pei-trails
This trail is part of the cross-Canada trail system. It features approximately 300 km. of groomed trails, and is wheelchair accessible. It also accommodates walking, hiking, cycling, and jogging. See one of the above-mentioned information sites to see specific information regarding a particular trail.