You have probably heard about the benefits of exercise for people in all walks of life. From weight control to stress relief, heart health to better sleep, being active is a recipe for well-being.
For people with diabetes, regular physical activity is essential in helping meet targets for blood sugar control, blood pressure, and cholesterol levels. Regular activity also improves blood flow, helps your body use insulin better, and lowers the risk for further health complications.
With so many benefits, being active would seem so easy to do. But somehow our busy lives can get in the way of our goals. Where to begin and how to stay motivated? Here are some tips:
First Things First
Start with a conversation with your doctor. What types of exercise are best for you? Are there adjustments to be made in medications or patterns of eating with exercise? Are there activities to avoid? Your health-care team can guide you in how to make exercise safe and effective while keeping your health targets in mind.
Begin with the Basics
A great place to start is by gradually increasing everyday activities you enjoy. If you like the outdoors, take up a gardening project, or stroll around the neighborhood. If you enjoy music, put on some tunes and dance with your family. Try spring cleaning, or follow an exercise video at your own pace. Start slowly with 5-10 minutes a day a few times a week, and gradually build over time.
Know the Goal
As your endurance begins to increase, you can build on the frequency, duration, and variety of your routine. Aim for 150 minutes of moderate to vigorous activity per week, which is The American Diabetes Association guideline for people with type 2 diabetes. Different types of physical activity are best, including:
Aerobic Activity
Aerobic activities use large muscle groups for a period of time. Brisk walking, swimming, and even dancing help strengthen bones and heart. They also improve circulation, and help insulin work well. You can start slowly with stationary exercises in 45 second spurts, such as a standing or seated march. Add motion by “raising the roof” while you push arms up and down towards the ceiling in repeated motion.
Resistance Exercises
Resistance activities help build muscle and bone, while improving insulin response. We think of exercise bands and free weights as strength builders, but more simple ideas can also help. Try curling a couple cans of food 10-15 times for a few rounds. Mix it up with “sit to stand” exercises from a chair. Use your arms to push yourself out of the chair 15-20 times at your own pace. Or, try folding your arms across your chest and standing up slowly, then gently lowering back down.
Flexibility and Balance
Exercises that increase range of motion and improve steadiness can make everyday activities safer and easier. Yoga, Pilates, and tai chi can help with this. More simple ideas include light calf stretches against the wall, gentle neck stretches from side to side, and light arm stretches across your chest. Practice standing on one leg for a short period of time, using the back of a chair for extra balance. Swing your leg forward, back to standing, then to the side for an added challenge.
Make it Work for You!
The best type of exercise is exercise you enjoy that you’ll keep doing as time goes on. Pick something you like, and be intentional about working it into your day. An activity journal can help, as can having a partner to be active with. Whatever you do, know that physical activity can be just what the doctor ordered. Find more inspiration and information on living with diabetes in the LG Health Hub.
Learn Your Risk for Diabetes
One in 3 American adults has prediabetes, and more than 84% of people with prediabetes don’t know they have it. So, take the risk test now to see where you stand.
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