What’s so important about physical activity?
How to get started
Exercise doesn’t have to mean pumping iron at a gym
Make the most of your everyday activities
Maintain a schedule
Things to consider before starting
Stay active to reach your goals
Resources for staying active
What’s so important about physical activity?
Physical activity is an important way to help control type 2 diabetes. It works with healthy eating, daily blood sugar (glucose) testing, and any medications your health professional may prescribe to help you:
- Lose or maintain weight to help lower insulin resistance, so your body’s insulin works better.
- Lower blood sugar.
- Lower blood pressure.
- Lower blood fats (cholesterol and triglycerides).
- Reduce the effects of stress.
You may experience hypoglycemia, or low blood sugar, during or after physical activity if you take certain diabetes medications. Ask your health professional to explain the signs and symptoms of low blood sugar. Your ultimate goal is to learn how to increase your physical activity while avoiding hypoglycemia.
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How to get started
Increase physical activity one step at a time. You don’t need to jog a mile on your first day of physical activity. It’s easier and better to make activity changes slowly:
- Increasing physical activity gradually helps your body adjust to the new activity, which means you’ll also be more likely to stick with it.
- Working on one thing at a time gives you a better chance of reaching bigger goals.
- Starting out slowly helps to prevent injuries.
People with type 2 diabetes—even those with diabetes complications—can and should be physically active. Talk to your health professional first, of course, before starting or increasing physical activity, and once you have received your health professional’s advice…get going!
You will soon feel some of the benefits of physical activity—you’ll feel stronger, healthier, and generally happier. Once you’ve started, pass it on! Inspire your family and friends to make their own move toward better health.
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Exercise doesn’t have to mean pumping iron at a gym
Going to “exercise” after a long day at work may not be an appealing idea, so don’t think about it that way! Pumping iron at an expensive gym, running alone at dawn, or being pushed to the limit by a personal trainer are not the only ways to exercise.
Exercise is simply any kind of physical activity. And physical activity is anything that involves moving your muscles. There are a lot of ways to be physically active. In fact, you are already probably getting at least some exercise each day without even knowing it!
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Make the most of your everyday activities
Did you know you can make many of your everyday activities benefit your body? By simply putting a little more energy into your daily routine, you’re getting exercise. And exercise can help to reduce your blood sugar levels—and burn some calories too!
Here are some examples to get you started:
- When you’re on the phone, pick up your knees and march in place, or walk around your house instead of sitting on the couch.
- Park farther away and walk to the store.
- Use the stairs instead of the elevator/escalator.
- Walk or ride a bike to do your errands.
- Avoid sitting for long periods of time. Get up every half hour and walk around for 5 minutes.
Even if you’re limited to sitting in a chair or need to stay at home all day, you can still exercise. It’s important to keep your muscles strong. This gives you the support and strength you need for your daily activities, both now and as you grow older.
Learn how you can exercise anywhere: in a car, on a plane, at home, or at work.
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Maintain a schedule
Getting the proper amount of physical activity to help manage your type 2 diabetes means doing an activity you like often enough, long enough, and hard enough to manage your blood sugar and weight.
- How often: Do a physical activity most days of the week.
- How long: 30 minutes or more of physical activity—at one time or spread throughout the day.
- How hard: You should be able to comfortably carry on a conversation while doing physical activity and break a sweat at the same time.
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Things to consider before starting
- Talk to your health professional about any exercise program before you start. Together, you can determine which exercises are safe for you, as well as if there are any you should avoid.
- Ask your health professional how you can avoid low blood sugar, or hypoglycemia, during exercise. You’re more likely to experience low blood sugar during exercise if you take insulin or medication for type 2 diabetes, exercise for a long time, exercise extremely hard, or skip a meal.
- You should carry juice, hard candy, or glucose tablets in case your blood sugar gets too low. Symptoms of low blood sugar levels include hunger, nervousness, shakiness, or sweating.
- Wear comfortable shoes and thick, well-fitting socks to protect your feet.
- Make sure to warm up and cool down to prevent injury.
- Drink plenty of water so that you do not become dehydrated, and carry water with you if you are walking long distances.
- Wear or carry identification that says you have diabetes. This helps medical personnel know how to treat you in case of an emergency.
- Gradually increase the intensity (how hard) and duration (how long) of your exercise over several weeks. Allow yourself to ease into your exercise routine, and reward yourself for sticking to it!
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Stay active to reach your goals
Long-term blood sugar control is your main goal in type 2 diabetes. Physical activity is one important way to get there and stay there.
Remember to start out small, one step at a time, and to keep track of your progress. Accomplish one goal and make it part of your daily life. Then pick another goal to work on. And always reward yourself in between!
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There are many books, magazines, and websites that can give you the information and motivation you need to make physical activity part of your daily routine. You can also talk with your health professional. Here are some resources to get you started:
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