When you hear someone say that you will need to exercise, it may feel overwhelming. One of the healthy lifestyle strategies of diabetes management is to participate in physical activity or body movement. The Standards of Care in Diabetes recommends people with diabetes engage in physical activity regularly, including 150 minutes per week of aerobic exercise along with participating in resistance and flexibility activities 2–3 times per week. Regular body movement may help to lower your blood glucose (blood sugar) levels by making your body’s cells more responsive to insulin, and that’s good for diabetes management and overall health. Like how meal prepping can help transform eating habits; adding small amounts of body movement to your daily or weekly routine can increase your activity level in a way that doesn’t have to be overwhelming.
Here’s how to get started by adding more movement each day.
1. Start Small with Purposeful Movement
Hiring a personal trainer isn’t necessary to ease your way into moving your body more each day. But it does start with having the intention to move, whether you choose to park farther away at your doctor’s office or choose to take the stairs over the elevator. Make an informed decision to move more.
Short bursts of movements count, too. You can do short bursts of resistance activities by doing squats using your body weight during commercial breaks from your favorite tv show or you can do calf raises while brushing your teeth or go for a walk for 10 minutes after meals. Resistance exercises are important for preserving muscle and strength during aging, but they also provide benefits at any stage of life. Including physical activity as part of your healthy lifestyle routine may help lower hemoglobin A1C, support healthy weight management, support behavioral health benefits, lower risk of heart failure and reduce the decline in mobility for those who are overweight and have been diagnosed with diabetes.
2. Find enjoyable activities
When you discover fun ways to move, you’re more likely to stay consistent in getting regular physical activity. Walking with a friend at a local park, swimming in an aqua aerobics class, playing pickleball on a team, or joining a dance class are all examples of enjoyable movement that you can do with others. Intersecting two activities at once, such as phoning a friend while you walk or walking on your treadmill while listening to your favorite podcast, can make movement more doable, too.
3. Set SMART goals
Once you’ve found ways to move more, it can help to create a SMART (smart, measurable, achievable, realistic, and timely) goal to help you continue the path of staying active. An example might be, “I will take a swimming class at the local community center twice a week for the next month”, or “I will walk outside during my lunch break every day for 15 minutes”. Write your goals down and share them with a friend or family member so they can help you stay accountable to them.
4. Track it
Harness the power of technology by downloading apps that can remind you to stretch, track 10,000 steps a day, or take standing breaks throughout the day. The ADA recommends standing and moving your body at least every 30 minutes versus sitting or lying down during your waking hours. Apps can keep you on track, maintain a record of your progress, and make movement more engaging through incentives and a little healthy competition.
Adding more movement into your day is an effective way to manage diabetes. You can start small and gradually build up and engage in physical activities that fit your schedule and lifestyle, all while improving your weight management and diabetes. Remember to stay hydrated as you get moving!
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