When you’re told that you should try to get more physical activity to help manage diabetes or other health benefits, it can be hard to know where to start. The American Diabetes Association (ADA) recommends people with diabetes get 150 minutes per week of aerobic exercise and two to three strength (resistance) training and flexibility activities per week.
Being active helps lower your blood glucose (blood sugar) levels by making your body’s cells more responsive to insulin—that helps you manage diabetes. Like how meal prepping can help change your eating habits, adding small amounts of activity to your day or week can increase your activity level in a way that feels natural and fun.
Tips for Getting Active
Here’s how to add more activity to your day.
1. Start small.
You don’t have to hire a personal trainer to get physical activity, it begins with choosing to be more active. Whether you park farther away at a store or take the stairs over the elevator, small choices that add to the amount of activity you get during the day add up.
Short bursts of activity count, too. You can get short bursts of resistance activity by doing squats during the commercial breaks when you’re watching TV, doing calf raises (go up on your toes, then back down) while brushing your teeth, or another short burst of activity can be taking a 10-minute walk after meals.
2. Find enjoyable activities.
When you’re having fun while you move, you’re more likely to work the activities into your day. Walking with a friend at a park, taking a water aerobics class, playing pickleball, or taking a dance class are examples of ways to be active that you can do with others. doing something you enjoy while you’re active, like calling a friend while you walk or walking while listening to your favorite podcast, can also make being active something to look forward to.
3. Set SMART goals.
Once you know how you’re going to move more, you can create a SMART (smart, measurable, achievable, realistic, and timely) goal to help you stay 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.”
Keep track of your goals and share them with a friend or family member so they can help you reach them.
4. Use technology.
You can use a pedometer or app to track your steps. You can also find apps that remind you to stretch or take breaks to stand or move throughout the day. The ADA recommends breaking up long periods sitting or lying down by standing and moving at least every 30 minutes. Apps can help keep you on track, maintain a record of your progress, and make movement more engaging through incentives and a little healthy competition.
Benefits of Movement
Including physical activity as part of your healthy lifestyle routine helps:
- Lower A1C
- Support healthy weight management
- Support behavioral health benefits
- Lower risk of heart failure
- Reduce the decline in mobility for those who are overweight and have been diagnosed with diabetes
- Manage diabetes
- Maintain muscle and strength
When you find ways to be active you enjoy and that fit into your day also makes it easier for you to stay active.
Remember to stay hydrated as you get moving!
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