Being Physically Active

Being physically active is a key component of any diabetes management plan. Movement that increases energy use and increases heart rate and breathing above resting levels counts towards achieving your personal health and wellness goals. Breaking down your physical activity into smaller increments of at least 10 minutes, with a goal for adults of about 30 minutes or more every day on most days of the week, may make it easier to become consistent. Many everyday tasks can count as exercise, including walking the dog, cleaning the house, or yard work.

Physical activity can help to improve blood sugar control, contribute to weight loss, and reduce risks for heart disease, while improving overall well-being.

Precautions: taking care with physical activity

If you have been inactive for a while, talk to your doctor before you engage in an exercise program
Start easy and slowly increase how long and how much you exercise
Check your blood sugar before exercise — you may need to have some carbs before you start, especially if you take insulin and your blood sugar level is less than 90mg/dL
Have fast acting carbs handy in case your blood glucose drops during exercise, such as glucose tablets, hard candy, or juice
Wear proper footwear: sneakers or comfortable shoes
Warm up and cool down
Check feet for sores or blisters before and after exercise, and restrict exercise as needed
Drink plenty of water before, during and after exercise

Overcoming barriers

Here are tips that can help you overcome some of the barriers that may prevent you from being more physically active:

Set achievable goals. Don’t compare yourself to others
Be open to trying different activities
Seek professional help if you have special health conditions or physical challenges
Set a specific time to exercise and make it part of your daily routine
Find a partner to exercise with to help motivate you
Find close and easy access to exercise and resources for exercise
If you can’t afford a gym, consider low-cost home equipment, such as stretch cords, a floor mat, a few weights, exercise videos, or using your own body weight for resistance
Be mindful of long periods of inactivity during your day: interrupt long periods of sitting by standing and/or taking a few steps every 30 minutes, if possible
Challenge yourself as you improve