Exercise helps muscles to effectively take up glucose (sugar) from the bloodstream, which is why it's so valuable in controlling diabetes. Because these effects last only 24 to 72 hours, it's important for the person with diabetes to stick to a regular exercise program in order to ensure that muscles continuously draw sugar from the bloodstream. Blood sugar levels can't wait for the weather to improve.
However, braving the elements during cold and wet weather usually isn't recommended for people with diabetes. Reduced sensation or circulation in the extremities raises the risk of frostbite, and wet feet can get blisters and abrasions. Reduced circulation also means that such injuries are slower to heal and more prone to infection.
Luckily, there are plenty of ways for people with diabetes to get exercise without dealing with the not-so-great outdoors.
Staying Active in Cold Weather
First, a precaution: If exercising inside means a significant change to an established regimen, checking with a health care provider beforehand is recommended. He or she may offer specific guidance based on such factors as overall health, type of diabetes and glucose levels. For example, more frequent glucose readings or exercising on a different schedule may be necessary. Anyone starting an exercise routine for the first time should always check first with his or her health care provider.That said, there are plenty of indoor activities that provide regular exercise during the cold-weather months. These activities include:
- Walking at a mall: Shopping malls are ideal walking environments. They are climate-controlled, usually quiet on weekday mornings and early afternoons, and full of places to sit down to take a glucose reading, catch a breath or have a sweet snack to ward off a glucose level drop. Planning to meet a friend for a walk at the mall is a good motivator to show up on time. Some shopping malls welcome walkers before stores open and some even host walking clubs. Check at the mall’s management office or information desk. To avoid overheating, winter coats should be left in the car or at the information desk, if possible. Also, walkers should either bring or buy bottles of water. It's important to stay hydrated, even if the exercise doesn't work up a sweat.
- Swimming in a pool: Swimming is a great way to stay active in poor weather. Community centers, local pools and nearby hotels are good options. Some offer daily access for a fee. Swimmers need to remember to stay hydrated, too.
- Working out at a health club: Health clubs offer many ways to keep moving indoors, from group exercise classes to weight machine circuits. Some clubs offer day rates for nonmembers, per-class rates or weeklong passes. Winter might also be a good time to test a trial membership.
- Exercising at home: It's easy to be active even without leaving home.
- Housework: Active housework, such as vacuuming, dusting, mopping or doing the laundry, provides benefits similar to those of structured exercise. Playing fast-paced music helps maintain movement.
- Exercise videos: Videos can help people stay focused, teach new moves and provide good warm-up and cool-down periods. Some public libraries lend videos, and some digital TV services offer free exercise videos on demand. Exercise videos made especially for people with diabetes are available. One example is Walk Down Your Blood Sugar at Home, by walking expert Leslie Sansone.
- Home workouts: Playing music and walking up and down short flights of stairs provides good exercise. Doing light calisthenics, jumping rope and dancing are also good choices. Anything that works the big muscles and elevates the heart rate will do the trick.
Sources:
"What I Need to Know About Physical Activity and Diabetes." National Diabetes Information Clearinghouse. June 2004. National Institute of Diabetes and Digestive and Kidney Disease, National Institutes of Health. 3 Sep 2007
<http://diabetes.niddk.nih.gov/dm/pubs/physical_ez/>.
“Diet and Exercise: The Keys to Success with Diabetes.� The Cleveland Clinic Health Information Center. 18 July 2003. Cleveland Clinic Foundation. Sep 2007. <http://www.clevelandclinic.org/health/health-info/docs/1600/1669.asp?index=6877>.
