Exercise Preparation

• Before beginning any kind of exercise routine, speak with your doctor about what kinds of activities are safe for you. Doctors consider several things when evaluating an exercise regimen, including the condition of your heart, nervous system, kidneys and blood vessels. In some cases, your doctor might ask you to undergo a stress test to measure how your body reacts to varying levels of exercise.
  After taking your doctor's advice, choose which exercises are best for you and make a plan for accomplishing your goals. Think realistically and start slow, choosing activities you think you can do. Make a list of the exercises you will do, where you will do them, what time you will exercise, how often you will exercise, and the length of your workout, as this will help you get into a routine. Remember that the long-term goal is the most important thing, and remind yourself that daily goals help you reach your ultimate goal of good health.
  
  

Types of Exercises

• Aerobic, strengthening and flexibility exercises are all effective in helping a diabetic become healthier. Aerobic exercises put your muscles to work and increase your heart rate and breathing rate.
  Most people try to work out about 30 minutes a day, five days a week, but if you are just starting an exercise routine then begin with a five- to 10-minute workout each day and gradually increase its duration. Taking a walk after a meal, playing tennis or going dancing are all good aerobic activities.
  Mix strength training in with your aerobic activity. By focusing on building strength a few times a week you can develop your muscles, which will burn more calories---even when you're resting.
  Stretch to gain flexibility, which is important because it can reduce the risk of being injured doing other activities. Stretch your arms, legs and back for five to 10 minutes before doing an aerobic exercise.