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11 Exercise Tips for Type 2 Diabetes

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Exercise is sure to be on your to-do list if you have diabetes. Get started with these go-to tips:

1. Make a list of fun activities. You have lots of options, and you don't have to go to a gym. What sounds good? Think about something you've always wanted to try or something you enjoyed in the past. Sports, dancing, yoga, walking, and swimming are a few ideas. Anything that raises your heart rate counts.

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2. Get your doctor's OK. Let them know what you want to do. They can make sure you're ready for it. They'll also check to see if you need to change your meals, insulin, or diabetes medicines. Your doctor can also let you know if the time of day you exercise matters.

3. Check your blood sugar. Ask your doctor if you should check it before exercise. If you plan to work out for more than an hour, check your blood sugar levels regularly during your workout, so you’ll know if you need a snack. Check your blood sugar after every workout, so that you can adjust if needed.

4. Carry carbs. Always keep a small carbohydrate snack, like fruit or a fruit drink, on hand in case your blood sugar gets low.

5. Ease into it. If you're not active now, start with 10 minutes of exercise at a time. Gradually work up to 30 minutes a day.

6. Strength train at least twice a week. It can improve blood sugar control. You can lift weights or work with resistance bands. Or you can do moves like push-ups, lunges, and squats, which use your own body weight.

7. Make it a habit. Exercise, eat, and take your medicines at the same time each day to prevent low blood sugar, also called hypoglycemia.

8. Go public. Work out with someone who knows you have diabetes and knows what to do if your blood sugar gets too low. It's more fun, too. Also wear a medical identification tag, or carry a card that says you have diabetes, just in case.

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If the level is below 70 or you are experiencing symptoms such as shaking, sweating or difficulty thinking, you will need to raise the number immediately. A quick solution is to eat a few pieces of hard candy or 1 tablespoon of sugar or honey. Recheck your numbers again in 15 minutes to see if the number has gone up. If not, repeat the steps above or call your doctor.

People who experience hypoglycemia several times in a week should call their health care provider. It's important to monitor your levels each day so you can make sure your numbers are within the range. If you are pregnant always consult with your health care provider.

Congratulations on taking steps to manage your health.

However, it's important to continue to track your numbers so that you can make lifestyle changes if needed. If you are pregnant always consult with your physician.

Your level is high if this reading was taken before eating. Aim for 70-130 before meals and less than 180 two hours after meals.

Even if your number is high, it's not too late for you to take control of your health and lower your blood sugar.

One of the first steps is to monitor your levels each day. If you are pregnant always consult with your physician.

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