Cold Weather Exercise: Warming up when its cold out
But your exercise regimen need not be
Cold December mornings are upon us. For many, this means giving up those morning walks that were so easy with the warmer weather of just a few months ago.
Exercise—regardless of what form it takes—is beneficial for blood glucose control. It can also get you in physical shape and reduce your risk of heart disease and nerve damage. If that’s not enough, it’s also good for your mind. Exercise is a mental-health break that may reduce stress, increase self-esteem, alleviate depression and have a positive effect on your quality of life.
So, just because it is winter, we don’t have to abandon exercise.
About insulin resistance
We all know we should exercise, but maybe we aren’t really clear why. Exercise and weight loss make the body respond better to insulin. By losing weight and being more physically active, you may avoid developing Type 2 diabetes.
Exercise also helps your muscle cells use blood glucose because they need it for energy. Exercise makes those cells more sensitive to insulin.
The importance of testing when exercising
Your healthcare team might recommend that you test around exercise to find out how it affects your blood glucose. Exercise is beneficial for blood glucose control. To find out exactly how exercise affects your blood glucose levels, check before and after exercise. Let your doctor know the results so your medication can be adjusted accordingly.
Beware of lows!
A word of caution: although hypoglycemia is rare with Type 2 diabetes, it can occur if you are taking sulfonylureas or your insulin and exercising for a long period of time. If so, make sure to check your blood glucose level before and after you exercise. You might need a carbohydrate source, so take one with you when you exercise.
Now that winter is upon us, choose an exercise that fits the season. Indoors or outdoors, exercise will help keep your diabetes in better control.
Tips for cold weather exercise:
- Dress for the cold if the temperature is 45° Fahrenheit or lower (especially if the weather is misty or breezy, which will make you feel colder).
- Wear an inner layer of synthetic-fiber long johns, top and bottom, and an outer layer that will break the wind (like a rain suit or tightly knit sweatsuit).
- In very cold weather, add a fluffy middle layer to trap heat, such as a wool sweater or a synthetic fleece-type garment (available in sporting goods stores).
- Wear a knit wool cap on your head to prevent heat loss through the scalp.
- Wear mittens (which allow warm air to circulate) rather than gloves.
- Take an extra long warm-up in cold weather, and move more slowly and cautiously than usual.
- Always try to work out with a partner in cold weather, or tell someone exactly where you're going, and how long you plan to be gone.
