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So, if you feel that your exercise is at a scale of 9 (very light), you
should increase it. But if you feel the exercise is at a scale of 19 (extremely hard), you should back off.
Scales of 12 to 14 (somewhat hard) are considered moderate exercise. You can multiply the number for the
perceived exertion by 10 to give you an approximate heart rate. For example, if you think you are exercising at
a scale of 12, your heart rate is in the range of 12 10 120 beats per minute.
This method of assessing intensity of exercise is favored if you have autonomic neuropathy or
if you are taking medications such as beta-blockers, when measuring the heart rate to determine exercise
intensity is not accurate.
The U.S. surgeon general recommends that most people should have a moderate level of aerobic
exercise for thirty minutes or more five times a week. Types of moderate aerobic exercise include a brisk walk,
bicycling (at a speed less than 10 mph), and doubles tennis. Vigorous aerobic exercise is jogging, swimming,
bicycling (at a speed greater than 10 mph), and competitive sports such as basketball and squash. For weight
maintenance, sixty minutes of moderate exercise fi ve days per week may be necessary.
RESISTANCE EXERCISE (STRENGTH TRAINING)
Resistance exercise is using your muscle strength to move a weight—for example, weight lifting
and weight machines. It increases muscle strength and, like aerobic exercise, improves insulin
sensitivity.
Resistance or strength training using exercise machines involving multiple exercises (three
sets three times a week) has been shown to significantly improve glucose control and appears to be safe. Each
weight should weigh just enough so that you can’t lift it more than eight to ten times a set. Blood glucose
monitoring is necessary for this type of exercise.
FLEXIBILITY EXERCISE (STRETCHING)
This type of exercise helps to maintain or increase the range of motion at joints. Yoga and
tai chi are examples of such exercises.
There is no good scientific
evidence that stretching reduces muscle injury, but most people tend to feel good when they stretch at the
beginning and at the end of their exercise session. Although stretching usually does not have a signifi cant
effect on glucose control, in some people with type 1 diabetes, just the relaxation that comes from stretching can cause a fall in glucose levels.
It is a good idea to check a few times to make sure that this is not happening to you.
ANAEROBIC EXERCISE
Anaerobic exercise is brief and intense exercise in which oxygen is not
necessary for producing the energy needed by the exercising muscles. Sprinting, power lifting, and jumping are
examples of anaerobic exercises.
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