Dressing for Success: What to Wear on Your Journey to Better Health

Written by Dietitians at Diabetes Control for Life

Adding physical activity to your lifestyle makes sense. You don’t have to invest lots of time, you don’t have to invest lots of money, and the returns are remarkable. You have your assessment report and you’re establishing your baseline of activity. The next step is a shopping trip to the mall to make sure you have the latest, greatest, high-tech, designer active wear, right?

Wrong.

The keys for choosing active wear that is right for you are comfort and function. It may be that your old gym shorts and T-shirt are just right. On the other hand, you might want to add some items to your workout wardrobe that are tailored to your activity and/or the climate.

This Active Living article is about activity and clothes:

• Choosing clothing that is right for the activity, the weather, and you
• Taking good care of your feet by choosing the right shoes

Feet First

Your feet are the foundation of your physical activity program. They’ll bear the brunt of nearly every activity you take part in. (Water aerobics is an exception.) Increasing your daily number of soft steps and hard steps requires comfortable footwear, and people with diabetes must be especially careful to take good care of their feet to prevent foot damage.

Besides, keeping your feet healthy will take you a long way toward meeting your physical activity goals. And selecting the right shoes is crucial. Here are some tips for making sure you get the best shoes for you:

• Be sure to ask for help at the store, so you get the right fit and style. Make good use of the salesperson, since he or she might know more than you do about selecting a good shoe.
• Choose a shoe that is appropriate for your activity. Don’t choose basketball shoes (or rubber flip-flops) if your preferred activity is walking!
• Measure both feet because it’s likely that one of your feet is slightly bigger than the other. Try on both shoes. Fit the shoe to the bigger foot.
• Shop for shoes later in the day to take into account the normal swelling that occurs as the day wears on.
• Try on both shoes and lace them up. They should be about 1.25 cm to 1.75 cm longer than your longest toe.
• Sizes may differ from shoe to shoe. So try different sizes in different styles.
• Wear the socks you plan to wear during your physical activity when trying on shoes.
• Make sure there are no rough spots or overlapping seams on the inside of the shoes that could irritate your feet.
• You may need additional cushioning or support from shoe inserts called “orthotics.” Check with your diabetes health care team to find out what’s best for you.
• Don’t skimp on shoes. They are your most important piece of equipment. There are many discount shoe stores that carry top-line brands. Check them out for good shoes at good prices!

Now ask yourself ...

• Do the shoes feel comfortable?
• Do your feet feel supported but not squeezed?
• Do you feel cushioning in the heel and forefoot?
• Do your heels stay put and not slip when you move?
• Is there room between the tips of your toes and the front end of the shoe?

If you answer “yes” to all of these, you’ve found the right shoes. Now go walking!

Cold? Layer It On

Any activity is more fun when you’re comfortable, so dressing for the weather is important when you’re planning to venture into the cold to exercise. Clothing provides insulation because it can trap air, which is a poor heat conductor. If the air trapped by clothing can’t take heat away from the body, your body stays nice and warm in cold weather. When it’s cold, dress in layers. By dressing in layers, you have control over the amount of insulation you’ll need to stay comfortable. Avoid heavy cotton sweats or tightly woven materials because they absorb and hold onto sweat. Invest in some nice warm socks and mittens to keep your hands and feet warm, too.

It’s So Hot Outside!

It makes sense that when it’s hot you’ll want to wear as little as you can! Cotton shorts, T-shirts, and tank tops are great hot-weather clothes because cotton is light, breathable, and lets perspiration escape. Steer away from rubber and plastic because they trap heat and moisture. You might consider cotton/LYCRA® or cotton/spandex. These fabrics hug your body and provide a little support. And there will be no loose clothing folds to irritate you.

Whether you’re working out in cold or hot weather, keep these tips in mind:

• Take it easy when you’re just getting started. Don’t overdo it.
• Drink plenty of water beforehand and take your water bottle with you. Drink more water during your walk than your thirst is telling you.
• Drink plenty of water after your walk or workout.
• Monitor your blood sugar before and afterwards.
• In hot weather, plan your activities during cooler times of the day, usually before 10 a.m. or after 4 p.m.

There will be days when it is too hot or too cold for outside activity. This is when you need to have some alternative activities in your bag of tricks. Try mall walking, use an exercise video at home, or work out at home with home exercise equipment.

Summary

• Pay special attention to your feet. Choose shoes that are activity-appropriate, fit your feet, and don’t cause discomfort.
• Dressing for comfort and function is far and away more important than dressing for fashion.
• Wear layers of clothing when it’s cold.
• Wear light, breathable clothes when it’s hot.
• When you’re starting out, keep these tips front and center:
  • Take it easy when you’re just getting started. Don’t overdo it.
  • Drink plenty of water beforehand and take your water bottle with you.
  • Drink plenty of water after your walk or workout.
  • Monitor your blood sugar before and afterwards.
  • In hot weather, plan your activities during cooler times of the day.