Diabetes and Your Feet in CT: 6 Exercises For People With Diabetes

When was the last time you went for a walk, hit the gym, or swam in the pool? Most Americans don't get enough exercise and it's even more crucial for those with diabetes to get the recommended amount of exercise each week. Just 39 percent of those with type 2 diabetes diabetes participate in some form of exercise, compared to 58 percent of Americans without the disease. According to Sheri Colberg-Ochs, PhD. a professor of exercise science at Old Dominion University in Norfolk Virginia, exercise can increase insulin production, keep blood sugars in check, help you lose weight, and improve balance.
Here are six easy exercise routines any diabetic can work into their daily life.

Walking. "Walking is easy for people to do. All you need is a good pair of shoes and somewhere to go. Walking is probably one of the most prescribed activities for people with type 2 diabetes." says Colberg-Ochs. To get the maximum benefit, brisk walk three days a week for 150 minutes. Try to avoid going more than two days without walking.
Tai chi. Tai chi has been practiced for centuries and is a series of movements done in a slow and relaxed way for 30 minutes. This form of exercise is perfect for those with diabetes because it provides fitness and stress release in one. Tai chi helps improve balance and may reduce nerve damage.
Weight tarining. "I can't say enough about the benefits of weight training, not just for people with diabetes but for everyone," says Colberg-Ochs. "If you lose muscle mass, you have a lot harder time maintaining your blood sugar." Weight training should be done twice a week and should include from five to 10 different types of lifting involving all major muscle groups. Work your way up to doing three to four sets of each exercise, with each exercise having 10 to 15 repetitions.
Yoga. Yoga can help reduce lower body fat, fight insulin resistance, and improve nerve function, and like tai chi, is also a stress reducer. "When stress levels go higher, so do your blood sugar levels," says Colberg-Ochs. The good thing about yoga is that you can do it as often as you like. "The more the better," adds Colberg-Ochs.
Swimming. Swimming is ideal for those with type 2 diabetes because it doesn't put any stress on your joints. "Being buoyed by the water is less stressful for you," says Colberg-Ochs. For your feet, swimming is also the least stressful and special shoes can be made to prevent scraped feet and prevent slipping.
Stationary bicycling. Stationary bikes are great for type 2 diabetics because you can ride the bicycle indoors and never have to worry about the weather. Bicycling also improves blood flow to your legs and burns lots of calories to keep your weight at a manageable target.

If you are a diabetic and do not currently see a podiatrist, call our Bristol office to make an appointment.
Richard E. Ehle, DPM
Connecticut Foot Care Centers
Diabetic Foot Care in CT
Podiatrist in Bristol, CT
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