Getting Active with Diabetes: How to Start and Stick with It

Regular physical activity is one of the most important things anyone can do for their health, and for people with diabetes it is a foundation of care. It helps manage blood sugar and lowers the risk of heart disease and other complications. It also helps people sleep better, feel happier, lose or maintain weight, improve memory, manage blood pressure, and lower LDL ("bad") cholesterol while raising HDL ("good") cholesterol.

Breaking down the barriers

You can start slowly. There is no need for hours at the gym. The goal is at least 150 minutes of moderate-intensity activity a week, for example 30 minutes on most days. Start with a 10-minute walk after dinner and build up, or begin with exercises for strength and stability. Ask your doctor which activities are best for you and whether any should be avoided.

You can see the effect. Check your blood sugar before and after a walk, and you will probably see a lower number afterward.

It can be free. Walk at lunchtime, dance at home, or try one of the many free online workouts.

Small changes add up. Take the stairs, play outside with your kids, or get up and move during TV commercials.

Planning an active life

Active people usually follow a plan or routine. To build one:

• Be specific. Choose a clear, reachable, measurable goal, such as walking a mile every day or being active for 30 minutes every weekday.
• Start small. Depending on your fitness, that might mean taking the stairs more, doing yard work or walking the dog. Every step counts.
• Find something you like. Otherwise you will not keep it up. Yoga, a scenic bike ride or playing with your kids all count, and none needs a gym.
• Partner up. Exercising with a friend, in person or online, is more fun, and you can keep each other on track.
• Make it a habit. Schedule activity into your day, such as a lunchtime walk or a family walk after dinner. Try not to go more than 2 days in a row without being active.
• Track your progress with an app, an activity tracker or paper, and celebrate how far you have come.

Our bodies are made to move, and we feel better when they do. Check with your doctor before starting any new or more demanding activity.

Sources

• Centers for Disease Control and Prevention, "Get Active" (Living with Diabetes). https://www.cdc.gov/diabetes/living-with/physical-activity.html
• CDC, "3 Steps to Building a Healthy Habit": https://www.cdc.gov/diabetes/prevention-type-2/building-a-healthy-habit.html