Exercising for Health
A healthy exercise program is made up of three parts—warm-up, exercise, and cool down.
Warm-up. Stretching and flexing exercises prepare your body for a workout by slowly increasing your heart rate and loosening up your muscles. This can help prevent dizziness, strains, and injury.
Exercise. The goal of a workout is to get your heart rate up and your muscles working. When engaging in moderate exercise, you should be able to carry on a conversation. If it's difficult to speak or catch your breath, slow down.
Whatever activity you choose, breathe deeply and try to get your whole body involved. If your healthcare team agrees, you may participate in aerobic activities—continuous, steady exercise at your target heart rate (generally 70-85% of your maximum heart rate) for fifteen minutes or more. Your healthcare team and our Target Heart Rate Calculator can help you determine the target for your age and fitness level.
Cool down. Give your heart rate time to return to normal by slowing your activity gradually. Before you become too tired, slow down and continue walking slowly or repeating your warm-up routine.
After Exercising
You may be done sweating, but you aren't finished yet. Your post-activity routine may be just as important as the exercise itself.
• Take off your shoes and socks and carefully inspect your feet. Look for blisters or sores. Call your healthcare team or foot doctor if you have broken skin or blisters that don't begin to heal within 24 hours.
• Test your blood sugar, so you know how the activity has effected you. Blood sugar can continue to drop for hours after exercise, so test immediately and then again an hour later. 1 If you exercise at night, test your blood sugar before bed.
• When you reach a goal, reward yourself. A night at the movies, a new CD—make it a special non-food treat.
1 "Diabetes and exercise: When to monitor your blood sugar" MayoClinic.com