Most of us need to get more physical activity into our daily routines.
People with Type 2 diabetes especially need to step up when it comes to fitness. Increased physical activity helps promote weight loss, increases cardiovascular health and strengthens bones.
Here are a few tips for getting fitter at a safe pace:
Set realistic goals
Most of us can’t complete a marathon on our first trip to the track. If you’re inactive now, start with something simple, like a 15-minute walk around the block. If health problems make it difficult to walk, talk to your doctor or certified diabetes educator about chair exercises or other modified physical activity that you can perform in your home.
Accessorize your workout
You don’t need $300 running shoes, but you do need comfortable shoes that you can walk in safely around the block. If you can’t afford free weights, look around the house. Bottles of laundry detergent often weigh three to five pounds, and cans of beans and other vegetables often weigh in at about a pound – perfect for a beginner bicep curl.
Monitor your glucose levels
Check your levels before and after your workout, and adjust your food and medication accordingly. Some people see their blood sugar drop after a workout; some people see it spike. Know what yours does, and be ready.
Don’t let the weather win
Cold weather and rain don’t have to put a damper on your routine, even if you don’t have a gym membership. Walk at your local mall or community center, if you can get to one. If not, check out the selection of exercise DVDs at your local library or on Amazon.com and sweat at home. Home fitness equipment, such as a treadmill or exercise bike, is always a good option, and resistance bands are great for building muscle strength. Check out local health fairs, where you can often find resistance bands, pedometers and other goodies for free.
Balance your workout
You need to include aerobic activity (walking, running, swimming), strength training (weights or resistance bands) and flexibility training (stretching, such as yoga) in your routine to get the full benefits.
SmartHealthToday is a service of St. Elizabeth Healthcare.