7 Exercise Tips for People with Type 2 Diabetes

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push up workout - Everyday Diabetes Magazine

Do you have type 2 Diabetes and haven’t quite been able to motivate yourself to get in shape? You’re not alone!

According to the Centers For Disease Control, only 24.6 percent of men and 17.1 percent of women do aerobic activity for at least two-and-a-half hours a week and muscle strengthening exercises twice a week.

Don’t be discouraged if you haven’t worked out for a while –once you start, you can slowly set your pace and next thing you know, you’re well on your way

Here are some tips to get your started back on the road to being in better shape. Now go do it!


1. Don’t stick with just one exercise

Just like most things in life it’s good to mix it up. While they’re great exercise, avoid sticking with walking or running. Increase your overall activity instead of doing one particular exercise regularly. It is a common misperception for people to believe that they exercise more than they actually do and think that they consume less calories when in reality for both its generally the opposite.

2. Clearly define your goals

Before you start the exercise, it is important to specify what you want to achieve. These goals must be realistic and attainable. A 10 minute walk each week on Tuesday, Thursday and Sunday to reach a specific weight or body shape could, for example, be a goal. You can set similar goals to achieve whatever you aim for. And make sure that you write down your goals and record whenever you workout. You can use a calendar or any of the many mobile apps that allow you to track your workout.

3. Get a workout buddy

To stay motivated, you ask a friend to join you in your workout routine. This can be a big motivator –especially people above 60 years of age. Having someone you know around you can help make the routine more fun for both of you.  And the bond you develop makes you look forward to exercising daily even more.

Running - Everyday Diabetes Magazine
Having a friend to workout with is a great motivator.

4. Don’t try to change everything all at once

The best way to get the most out of your exercise is to focus on changing one behavior at a time. Don’t try to do everything together for instance, changing your diet, working out, waking up earlier, etc. If you try to change one behavior at a time you will be able to find it twice more effective than doing everything all together.

5. Follow an exercise strategy

It is important for you to see a physiologist so that he or she can check your fitness level. Based on that, the physiologist will tell you about a specific intensity of exercise that suits you. They will also tell you how to move forward with the exercise routine. People who haven’t been exercising or those who are unfit will be starting with a low moderate intensity exercise. Gradually, the intensity will increase and so will the duration.

6. Join a class

Another great option is to join a class rather than doing exercise at home. In a class, you will have an exercise leader who can guide you throughout the exercise routine. And, they will also be able to help you in case an emergency arises. It also helps you to better understand how your body reacts to a certain exercise under the proper supervision.

7. Monitor yourself frequently

Keep testing yourself for hemoglobin A1C and blood glucose levels. These will show you how your body is responding to the exercise. Good testing results are likely to encourage you to stick with an exercise program, even when your brain might be telling you to quit!

 

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