If you have diabetes, you can keep yourself healthy and your blood glucose on target by being physically active every day. Moving your body burn some of the calories you take in and helps you keep your weight and blood glucose where you want them. By being active, you can:
- Look and feel your best.
- Stay toned and fit as you age.
- Cope better with stress.
- Have more energy.
- Sleep better.
- Keep your heart healthy by improving blood fats (lipids) and lowering blood pressure.
- Make the insulin you still produce in your pancreas work more effectively.
- Live longer and better.
Ways to increase your activity
Staying active throughout the day has helpful benefits for many people, especially if they are just starting to become more active. This means that every extra step you take counts. Studies have shown that 150 minutes of exercise per week helps lower blood glucose and keep your heart healthy. This breaks down to 20 to 30 minutes of activity every day. If this amount of time seems like it’s too much, try to do 10 minutes of activity three times per day.
Getting started
Getting and staying physically active doesn’t have to be complicated. One key is to find something you enjoy doing, such as dancing, swimming or walking. Walking is the most basic physical activity and is a powerful medicine all by itself. You do not need any special equipment other than good shoes and socks. Here are tips to start a walking program:
- Plan to walk outside when the temperature is most comfortable.
- In case of rain or bad weather, find another place, such as a mall, school gym or community center, to do your walking.
- If you can’t walk outside or go to an inside place, stay home and play music. Swing your arms and breathe deeply while you walk in place. This will give you a good workout.
Whatever you do, be sure to start off slowly. Start with 5 to 10 minutes at a time. Each day, you can add another minute or two.
Keep track
Some people find that it helps to keep a chart or put a star in their blood glucose record books for every five minutes of activity they do each day. Another way to track progress is by using a pedometer, which measures the number of steps taken. This number can then be converted into miles (2,000 equals about one mile; 10,000 equals about five miles). In addition, studies show that when people take 10,000 steps per day, they are better able to maintain their weight.
Build up slowly
If you decide to start a walking program, begin with a comfortable pace. Then slowly increase this pace over a week’s time. Walk at a normal speed and move your arms in a slow, swinging motion. Gradually increase your arm swing, lifting your arms higher with each step. This increases the amount of energy you use.
Walk with someone and talk while you walk. The idea is to not be out of breath. Walk on a flat surface at first, and then slowly begin to increase your speed. Add small hills or slopes. This will increase your endurance and build strength.
STICKING WITH IT
Making activity a part of your daily routine helps you stick with it. Regular physical activity each day helps make you stronger and also helps increase your endurance.
Here are some tips to help you add to your daily activity time:
- Warm up by stretching for 15 to 20 minutes before you start any physical activity. Shrug your shoulders, move your arms in circles and lift each foot and leg.
- Start walking before you start jogging or running.
- Set realistic goals and achieve them.
Need a boost?
Invite someone to walk with you. Remember-it takes 21 to 30 days to really give a new plan a chance to work, and it takes at least 21 days for it to become a habit. The trick is starting off slowly, setting reasonable goals and achieving them. This will give you the energy and confidence to set increasingly difficult goals. Before you know it, you’ll be walking longer and feeling stronger.
Increasing everyday activity
- Car. Park the car at the end of the lot and walk.
- Bus. Get off the bus a few blocks before your stop and walk.
- TV. Get up to change the channel and walk in place during commercials.
- Fast food. Walk around the building before going in.
- Stairs. Walk up one flight and down two.
- Work. Get up every hour and walk in the hallway. Stand up and stretch every half-hour. Sit in your chair and stretch every hour.
- Housework. Clean the house with lively music that helps you move.
