Making Exercise Work for You

Up to this point we have focused on tools for your action plan for diabetes. In this chapter we focus on the main components of your plan: exercise and how it relates to eating and weight control. Chapter 5 goes into more detail about nutrition and weight management.

It is important to note that any change either in exercise habits or in eating habits will directly affect your weight. For instance, if you decrease your physical activity and increase your caloric intake, then you will gain weight. The body stores excess calories mainly as fat. If you increase your physical activity and keep your caloric intake stable or decrease it, you will lose weight. To maintain a stable weight, you simply maintain the energy (calories) you put into your body and maintain the energy you use (exercise). This is called energy balance (see table 4.1). If there is less energy put into a system than the system consumes, then the system will operate at a deficit, requiring energy from another source, such as stored fat in the body. On the other hand, if the amount of energy put into the system is greater than the energy consumed, then that system will be operating under an excessive load. The concept is simple, and putting it into action can be, too, if you plan carefully.

Table 4.1 Energy Balance Chart

Energy in = food consumption

Energy out = energy used for exercise and normal body functions

What Is the Evidence?

Preexercise Consultation and Exam

Enhancing Glucose Control Through Exercise

Risks of Exercising With Diabetes

Exercise Types

Components of Exercise

Calculating Caloric Goals

Warming up and Cooling Down

Flexibility

Muscular Strength And Endurance