Can you suggest a good work out that I can do every day to lower my blood sugar?
A good work out is one that involves about 30 minutes of moderate aerobic activity 5 days a week. Follow the “talk test” to determine if your activity is of moderate intensity. Ask yourself, can I sing or whistle while I exercise? If so, the intensity of your workout is light. If you can carry on a conversation but not sing, then the intensity of your workout is moderate. If you are too breathless for any conversation, then the intensity of your workout is vigorous. The best type of exercise for many people with diabetes is one that increases your heart rate for an extended period of time; fast walking, jogging, biking, dancing or swimming are all examples of aerobic activities that will help your blood glucose levels. You will want to incorporate some type of resistance training into your workout as well, such as lifting weights or using resistance bands. This helps build muscle mass and the more muscle mass you have the better your body will burn glucose. At Joslin Diabetes Center in Boston, in addition to aerobic activity we recommend doing some type of weight training 3 times per week. Always talk with your healthcare provider before beginning an exercise program.