The argument has been heard a million times: exercise is very important, especially for people with diabetes. But even when you know it’s true, sometimes it takes a lot of motivation to get moving.
If you haven’t started exercising yet, start by creating an exercise plan that works for you. Here are some tips to help you start exercising and stick with it.
Consult your doctor
Consult your doctor or nurse about which exercises are best for you and how intense they should be.
If you haven’t exercised in a while, or have never exercised before, it is not recommended to start out with a treadmill or weights, as these types of exercises can be dangerous. If you are using insulin or other diabetes treatment medications, exercise may make your blood sugar drop too low.
There are some types of exercise that are not right for you if you have any other health problems, such as diabetes, heart disease, or high blood pressure.
Make a plan and be consistent
It’s a good idea to lay out an exercise plan, including the dates, frequency, and duration of exercise sessions, and to keep track of your exercise status and blood sugar levels.
This will help track progress and see how exercise is working, and will also make you aware of the number of sessions you are missing or where you may not be doing enough, and also allow you to observe patterns of exercise that work for you, such as the number of days, time, or type of exercise.
But don’t set unattainable goals. If you can’t get to the gym for an hour before work, don’t make a plan to do so. Doctors recommend ideally 30 to 60 minutes of moderate to vigorous exercise per day, but instead of dedicating time to doing all the exercise at once, break it down into 10- or 15-minute exercise sessions.
Reward yourself when you achieve your goals! For example, buy some new workout clothes, get a massage, or add more songs to your playlist.
Progressive steps
Exercise doesn’t have to mean that people put on new sneakers and sign up for a marathon right away, but rather that they start slowly, one step at a time. For most people with diabetes, walking is much easier and safer. Start with a walk and then move on to more intense exercise.
There are also some simple ways to add activity to a busy day.
- Do some jumping or stretching during TV commercial spots.
- Be active while on the phone.
- Don’t take the elevator to work and choose to take the stairs up.
- Park at the end of the parking lot and walk there.
- Do your chores in stages, for example, when you go to the garage to pick up something you can divide it up and finish it several times.
Beat boredom
It’s usually harder to stick with exercise than to start it. After exercising for a while, you may sometimes feel stagnant or lose interest in working out.
But don’t give up! You can try new ways of exercising to add freshness.
Switch up your exercise routine. If you get bored with the gym, switch to cycling outdoors! A simple switch like this can take the boredom away and work different muscles, as well as reduce the risk of injury.
With a friend. Talking to an exercise buddy can feel like time flies, and they can also motivate you to stick to your exercise program.
Make exercise fun.
Make exercise fun. If you like to stay outdoors, go for a hike; if you like the water, exercise by the pool; if you like to stay home, put your workout gear in front of the TV or watch a show on your smartphone while you exercise. All in all, exercise is not a chore.