Exercise and Diabetes in the Cold Months

When decreased circulation impedes blood flow to the feet, thermal injury can happen much faster than when the feet have normal circulation. Add to that the numbing effects of diabetic neuropathy (which means nerve damage) and you have feet that can't feel the temperature changes. This combination may set a diabetic up for serious foot injuries that will not heal, leading to ulcers, infections and even amputations. Exercising in extreme cold conditions can have catastrophic health effects for diabetics; so can skipping exercise routines .

The Outsmart Diabetes book by "Prevention" and Rodale Press has an entire chapter on exercise and its affect on diabetes. Chapter ten actually calls exercise the secret weapon against diabetes. The advice is scholarly, detailed and sensible. The only thing not addressed is the increased risk of injury in severely cold weather.

So how do you get adequate exercise safely in the cold months of winter? I thought the idea of a pedometer in the Outsmart Diabetes book was well presented and smart. People who wear pedometers and have a daily distance goal can tell at a glance if they need to walk a bit more to maintain a healthy exercise balance.

Exercise at any time in the icy snowy months by simply walking indoors.

I walk from my kitchen sink to my front door; a distance of about 20 feet. I walk back and forth swinging my arms and prancing, dancing or just fast walking until my distance goal is met for the day. This is my stormy day answer to how to get my exercise done without risking frozen ears, frozen feet or a broken hip from slipping on the ice.

Exercise for diabetics needs to be inexpensive...they already have plenty of diabetic related expenses. It needs to be low-tech. And it needs to be an easily adaptable part of your day. Walking indoors is tailor made to fill all three of those criteria.

The "Prevention" advice for diabetics stresses five helpful tips that can be easily adapted to indoor exercise.

First: If you have tingling, burning or jabbing sensations in your feet and legs from diabetic neuropathy you can walk in short bursts of 10 minutes at a time with periods of rest in between. You should do four or five 10 minute walking routines each day.

Second: You should strive to do the routines every day and do not allow more than 48 hours to pass between your walking sessions.

Third: It is important to do the walks at the same time every day so you can control your blood glucose levels more exactly.

Fourth: Remember to eat something 30 minutes before exercising and tailor your exercise carefully to reflect your daily intake of carbohydrates.

Fifth: It is critical when you change your level of activity to check your blood glucose levels before and after walking (or other exercise) to prevent dangerous blood glucose dips.

Keep walking every day even if you only have 20 clear feet of space. Swing your arms and sing to increase circulation, calorie burn and respirations. Dance if you like and do mat exercises if you enjoy them. But above all keep walking indoors or out.

This author is not a physician, if you have diabetes or any other medical problem you should discuss any change of activity, diet or medication with your healthcare provider. If you have any questions or concerns seek competent medical help.

Reference: Outsmart Diabetes, Rodale Women's Health Group , Prevention Special Interest Publications, 2003, Rodale Inc

www.rodalestore.com

www.prevention.com

http://www.ncbi.nlm.nih.gov/books/NBK11220/#A1967