Exercise Tips & Safety Guidelines

The time to get started is now!

Before starting any exercise program, it’s always a good idea to consult your physician.  Here are a few tips to consider when beginning your fitness routine.

• Talk to your doctor before beginning any exercise program
• Plan to exercise between one and two hours after eating, NOT on an empty stomach
• Know your blood glucose level BEFORE you start
• Do not exercise when your blood glucose is 250 or higher or when you have ketones in your urine
• Do not exercise with a blood glucose lower than 100
• Always carry something to treat a low blood glucose
• Wear diabetes identification
• Protect yourself from sunburn when exercising outdoors
• Do not mix alcohol and exercise
• Drink enough water while exercising
• If you are on insulin, take special precautions to prevent low blood glucose
• Do not exercise when your insulin is peaking
• Do not inject insulin into the part(s) of your body you plan to exercise
• Stop exercising if you
  --have pain or trouble breathing
  --feel dizzy or faint
  --have nausea or vomiting
  --have low blood glucose
  --have high blood pressure
  --feel really tired
  --feel your heart beating too fast or skipping beats
• In hot weather, exercise outdoors only during the cool parts of the day or exercise indoors

How can I choose the exercise that is right for me?
You are more likely to exercise if you choose an activity you enjoy.  You do not have to do the same type of exercise every day.  Varying your activities may make your workouts more enjoyable and increase the chance that you will continue to exercise.  You also want to pick something you can do often and that does not cost more than you want to spend.  Walking is a good choice—it is easy, low impact, and does not take a lot of equipment.

• Choose exercises that are fun for you
• Make small changes in your life to keep you moving, such as parking farther from your door and taking the stairs instead of the elevator
• Exercise with a friend
• Set exercise goals that you can achieve
• Keep an exercise log to see how you are doing
• Give yourself a reward when you meet your goals
• Do not do the same thing every day if that is boring to you
• Do not exercise so hard you get hurt or sore

Whether you’re just starting to exercise or seeking to expand or improve your program, FHDI Fitness Center can help with personal attention from a fitness expert. 

For more information, please call (407) 303-2552.