Time-check: I can’t believe it’s mid (to late) February already! Where do the days go and weeks go? So, how many of you have left New Year’s Resolutions in the dust yet? Yeah, life happens. For those of you whose Resolutions had something to do with starting a new exercise routine, I thought you might enjoy this little ‘guide,’ originally published in Fall 2005:
How to Start Jogging, in 3 Easy Steps
Did you read the header and think, “Oh SHUUUT UP”? Yeah. Getting started with exercise can be grueling if you’re not used to it. But once you find a rhythm, you will likely be amazed at how good it makes you feel. HONEST! For people with diabetes, it also means the difference between super-strict diet/high insulin doses and the opposite. I know it’s hard to find time. So that’s how I discovered jogging — possibly the world’s best cardio exercise because all you need are shoes (and a sports bra for the ladies). There are no schedules, and no waiting on others.
God knows, I never thought I’d be a jogger. In junior high school we had a thing called “50 Mile Club.” Every Spring, we spent the PE period running around an enormous track, with the goal of clocking 50 miles in a matter of weeks. For me, it was cruel and unusual punishment. I had to stay after school regularly to catch up. My face would glow so red afterwards that the kids dubbed me “Amy Applehead.” But as an adult, I’ve found jogging ultra-convenient and actually kind of fun. Here are my most basic tips for getting started:
1. Get good shoes and cool sports clothes. Totally motivating!
2. Pick beautiful locations that you enjoy. You can cover more ground than walking, so it’s more interesting.
3. If you’re not in shape, start out by walking, then pick out a tree or post a few yards ahead and run to that. Take a walking break. Repeat.
As a Type 1, I’ve discovered that I need to have at least 160 BG before exercising, or I will crash. Jogging up to half an hour doesn’t effect my BG too much, but everything after that knocks me down fast, so carrying sugar is imperative. If I’m in a hurry, I grab anything. Nothing like jogging with a tube of cake icing in your pocket (ahem…) Jogging gets you fresh air and a tight behind at the same time. Really. Try it, you’ll like it!
(PS – This post is dedicated to yet another family friend recently diagnosed with Type 2, who is having trouble “getting in gear” to exercise. You know who you are!)
(PPS – I’m also thinking of diabetes blogger Jo’s comments a while back on exercise; has she smashed up the treadmill yet?)
(PPPS – My newly diagnosed friend is going to clobber me over this one, I know. Hopefully I can now run fast)
I couldn’t agree more on the 160 pre running. If I’m lower than that it’s almost guaranteed that I will crash.
One more tip that I would add is to make sure your body is hydrated. Try to drink at least 8 glasses of water per day for a week before starting to run. When I first started I would get nasty shin splints and come to find out it was due to dehydration.
Exercising is one of the best things someone with diabetes can do. I find it helps regulate my blood sugars so much from doing some cardio.
Another couple tips…
If you exercise very consistently you may notice that you will need to reduce your basals or long acting insulin. At some point your basals/long-acting ins may be adjusted to levels that take into account your exercise. I rarely have to change my basal rates anymore because exercise is part of my routine. It seems if I increase the amount/intensity of my exercise, I will have more lows but those eventually subside somewhat. (I will probably still have to adjust basals.)
And another tip is to set goals you know you can make and then gradually increase. Does 15 minutes sound like too much? Then reduce it. Go out for 5! You need to establish the habit first and then can worry about increasing duration. But usually the hardest part is just getting started, I have found.
Sometimes exercise is really enjoyable and other times not. But do it anyway!
Cheers,
Anne
I never thought I’d be a jogger either. I decided I wanted to get fit, and I didn’t want to go to a gym. You’re right, jogging is free! (But it’s good to have decent shoes.) You can do it pretty much any time, if you do it near where you live you don’t have to drive anywhere, and it gets you OUTSIDE– a good thing. I did have resistance, and sometimes still do– don’t always WANT to go out, but I do it ANYWAY.
I started like the jogging article you point to– with walking. I walked and after a while I thought “Well, this isn’t very aerobic!” So I started to run for a minute or so and walk for two. Gradually I increased the amount of running and decreased the walking, and eventually just ran. I only do this 20-25 minutes 5-7 days a week, and I’ve never been fitter in my whole life. It’s worth the effort. Thanks.
I have been in such an exercise funk lately. I’ll blame part of it on the Minnesota Winters here, where it is a bit harder to exercise outside, but I have also just been way too busy.
But you know what? Without the exercise, I feel like crap. My body hurts, by BG’s are crappy, my emotional state is dark. I need to get back on the horse.
This post is another reminder of just how easy it can be to get started.