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
- Get doctor approval prior to beginning exercise.
- Increase everyday movement (walk down extra grocery aisles, take stairs, etc.)
- 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)
- Start slowly
- With a partner or group
- Short time intervals are fine, adding up to 30 minutes minimum per day
- Example: 3 x 10 min
- Keep track of physical activity & progress
- After exercising
- Check blood sugar
- Examine feet for cuts, sores, bumps, redness
- 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.
- Walking briskly
- Climbing stairs
- Swimming, or taking a water-aerobics class
- 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)