Diabetes & Exercise

What can routine physical activity do for diabetes?

  • Lowers your blood sugar & blood pressure
  • Lowers your bad cholesterol & raises good cholesterol
  • Improves your body's ability to use insulin
  • Helps weight loss
  • Reduces body fat
  • Gives you more energy

Enjoy our FREE Workout Log to track your routine & progress.

 

Safe Way 2 Get Moving

  1. Get doctor approval prior to beginning exercise.
  2. Increase everyday movement (walk down extra grocery aisles, take stairs, etc.)
  3. Choose an activity you enjoy!
    • Aerobic exercise (walking briskly, dancing, swimming, etc)
    • Strength training (light weight lifting, exercise band & medicine ball motions, etc)
    • Stretching (assisted by partner and/or immobile object)
  4. Start slowly
  5. With a partner or group
  6. Short time intervals are fine, adding up to 30 minutes minimum per day
    • Example: 3 x 10 min
  7. Keep track of physical activity & progress
  8. After exercising
    • Check blood sugar
    • Examine feet for cuts, sores, bumps, redness

 

Everyday Ideas

  • Walk around while you talk on the phone.
  • Play with the kids (grandkids, nephews/nieces, etc).
  • Walk the dog.
  • Get up to change the TV channel, instead of using the remote control.
  • Work in the garden or rake leaves.
  • Clean the house.
  • Wash the car.
  • Extend your chore time. For example, make two trips to take the laundry or trash, instead of one.
  • Park at the far end of the shopping center parking lot, and walk to the store.
  • At the grocery store, walk down every aisle.
  • At work, walk over to see a co-worker instead of calling or emailing.
  • Take the stairs instead of the elevator.
  • Stretch or walk around instead of taking a coffee break and eating.
  • During your lunch break, walk to the post office or do other errands.
  • Being active while sitting down: lifting cans of food or waving dishcloths in circles while watching television or listening to music.

 

Aerobic Ideas

  • Walking briskly
  • Hiking
  • Climbing stairs
  • Swimming, or taking a water-aerobics class
  • Dancing
  • Riding a bicycle outdoors/stationary bicycle indoors
  • Taking an aerobics class
  • Playing basketball, soccer, golf, or other sports
  • Ice skating
  • Stretching, yoga, or tai chi classes (sign up for a lesson, or try videotape instruction)