Living with Diabetes
Get Active!
Physical activity is very important for people with diabetes! Good news – it’s not as hard as you might think … learn more
Physical activity is very important for people with diabetes! Good news – it’s not as hard as you might think to be more active.
Being More Active Is Better for You
If you have diabetes, being active makes your body more sensitive to insulin (the hormone that allows cells in your body to use blood sugar for energy), which helps manage your diabetes. Physical activity also helps control blood sugar levels and lowers your risk of heart disease and nerve damage.
Some additional benefits include:
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- Maintaining a healthy weight
- Losing weight, if needed
- Feeling happier
- Sleeping better
- Improving your memory
- Controlling your blood pressure
- Lowering LDL (“bad”) cholesterol and raising HDL (“good”) cholesterol
How to Benefit From Physical Activity
The goal is to get at least 150 minutes per week of moderate-intensity physical activity. One way to do this is to try to fit in at least 20 to 25 minutes of activity every day. Also, on 2 or more days a week, include activities that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
Examples of moderate-intensity physical activities include:
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- Walking briskly
- Doing housework
- Mowing the lawn
- Dancing
- Swimming
- Bicycling
- Playing Sports
Choose an exercise activity that you like and exercise regularly.
Recommended exercise regime is as follows:
- 30 minutes 5 times a week or more – Good
- 30 min at least 3 times per week – Adequate
- 30 min less than 3 times per week – Inadequate
- Children need to play for at least 1 hour every day.
Sedentary activities such as sleeping, reading, and watching TV should be engaged upon for short periods of time.
Ways To Turn Excuses Into Solutions
For every excuse, there is a workable solution. Listed below are some of the most common excuses and suggested solutions. Click on each excuse to view the solution.
…it’s just too hard
If you think being more active means hours at the gym, it’s just not true! You can start by walking for 10 minutes after dinner, gradually building up to 30 minutes most days.
…the results take too long
Some benefits start right away, even if they don’t seem obvious to you. Check your blood sugar before and after you take a walk. You’ll likely see a lower number after the walk. If you stick with it over time (weeks, months, years), you will see more obvious results.
…it’s just not fun
It can be lots of fun if you find an activity you enjoy. Don’t force yourself to do something you don’t like. You won’t stick with it. Try doing a new activity a couple of times before deciding whether to continue with that activity. If one activity isn’t a good fit, don’t give up. Try something else.
…it costs too much
The costs for gym memberships and fitness classes can add up. However, walking during lunch or after dinner, dancing to your favorite tunes at home, or working out to online videos are free and can be done at times that are more convenient for you.
…it’s hard to find the time
Find ways to squeeze physical activity into your day-to-day life. For example, take the stairs instead of the elevator, play outside with your children, get up and move during TV commercials. Try to fit in at least 20 to 25 minutes of activity every day, which will help it become a habit.
…I’m just too old
It’s never too late to start being more active! Low-impact activities like pool walking and swimming are examples. Talk to your health care provider about activities that you can do to get started.
…I’m too out of shape
Start slowly, and work your way up to your desired level. Add simple activities to your daily life like walking to your mailbox, or when you’re running errands park a little farther from the door. Discuss other ideas with your health care provider.
