What should I do before starting a physical activity

What should I do first?

Check with your doctor. Always talk with your doctor before you start a new physical activity program. Ask about your medications—prescription and over the counter—and whether you should change the amount you take before you exercise. If you have heart disease, kidney disease, eye problems, or foot problems, ask which types of physical activity are safe for you.

Decide exactly what you'll do and set some goals. Choose

• the type of physical activity you want to do
  
• the clothes and items you'll need to get ready
  
• the days and times you'll add activity
  
• the length of each session
  
• your warm up and cool down plan for each session
  
• alternatives, such as where you'll walk if the weather is bad
  
• your measures of progress

Find an exercise buddy. Many people find that they are more likely to do something active if a friend joins them. If you and a friend plan to walk together, for example, you may be more likely to do it.

Keep track of your physical activity. Write down when you exercise and for how long in your blood glucose recor book. You'll be able to track your progress and to see how physical activity affects your blood glucose.

Decide how you'll reward yourself. Do something nice for yourself when you reach your activity goals. For example, treat yourself to a movie or buy a new plant for the garden.

What can I do to make sure I stay active?

One of the keys to staying on track is finding some activities you like to do. If you keep finding excuses not to exercise, think about why. Are your goals realistic? Do you need a change in activity? Would another time be more convenient? Keep trying until you find a routine that works for you. Once you make physical activity a habit, you'll wonder how you lived without it.

Can I exercise any time I want?

Ask your health care team about the best time of day for you to exercise. Consider your daily schedule, your meal plan, and your diabetes medications in deciding when to exercise.

If you exercise when your blood glucose is above 300, your level can go even higher. It's best not to exercise until your blood glucose is lower. Also, exercise is not recommended if your fasting blood glucose is above 250 and you have ketones in your urine. For information about preventing or treating low blood glucose, see Can physical activity cause low blood glucose?

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Health Tip

If a person is suffering from hypothermia, replace damp clothing if necessary, wrap up well and give high energy foods and hot drinks to restore body temperature to normal.