Get Motivated.
Stay Motivated.
Get Motivated.
Stay Motivated.
Tips for sticking with your diabetes exercise plan—or getting started again.
We know that exercise is a great way to help keep your blood sugarBlood sugarOr blood glucose. The main sugar (glucose) found in the blood, and the body’s main source of energy. levels under control. But, let’s face it, staying motivated can be tough.
These tips are designed to help keep you in the game—or get you moving again. But don’t forget: before beginning or changing a physical activity program, make sure to talk with your diabetes care teamDiabetes care teamYour diabetes care team may include: a primary care doctor, a diabetes and hormone doctor (endocrinologist), a registered nurse, a diabetes educator, a dietician, a heart doctor (cardiologist), a foot doctor (podiatrist), an eye doctor (ophthalmologist/optometrist), a kidney doctor (nephrologist), a dentist, a pharmacist, and a mental health professional. first.
- Keep it fun. Find activities that you enjoy and can fit into your daily routine. Not ready to train for a marathon? That’s okay! Try throwing a frisbee around with your friends. Walk around the park. Just make sure that the activities match your level of physical ability
- Set realistic, specific goals. If that means moving around or walking for only a couple of minutes at a time in the early stages, that’s okay. Over time, you can increase what you do
- Make it practical. Gardening, washing the car, mowing the lawn, cleaning the house—they all mean moving and burning calories. So, why not do it if the mood strikes you? You’ll get some chores out of the way, too
- Turn to video games? Yes, really! But, we’re not talking about the games where you sit on the couch for hours at a time. Try active games that involve dancing and fitness to help get you moving
- Play it safe. Always keep some form of glucose (sugar) handy while exercising, just in case your blood sugar runs low and you need it. This can be a non-diet soda or fruit juice, which will provide sugar and replace water. Or you can use glucose tablets, raisins, or hard candy
Has it been a while?
The American Diabetes Association (ADA) recommends being active for at least 30 minutes 5 days a week, or a total of 150 minutes a week.
However, if you haven’t exercised in a while:
- Keep sessions short. 10 minutes at a time is a good start
- As you move forward in your activity plan, you may want to try adding a few more minutes to your routine
- While you’re active, if you can’t talk without getting out of breath, slow down or take a break
Remember to keep an eye on your feet
High blood sugar can cause damage to the nerves in your feet, reducing the feeling in that area. You may injure yourself and not know it right away, so it’s important to check your feet often.
- Check inside your shoes and socks for anything that might injure your feet
- Wear comfortable shoes and socks that fit well
- Check your feet after being active
- Tell your diabetes care team right away if you injure your feet
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