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Steps to Balance  
 

exercise and diabetes

Why It’s
Important

Physical activity is a key part of any type 2 diabetes management plan. Staying active can help you lower your blood sugar levels, lose weight, and increase your energy level. It can even help you sleep better. And that’s just the beginning.

Looking for ways to be more active? Check out our helpful tips, tools, and ideas.

  • Doing It
    My Way

    Have you ever tried to add more activity to your life but had trouble sticking with it? Were the activities you chose too difficult? Or maybe they were just, well, boorring!
    Work with your doctor to
    come up with a fitness plan that makes sense for you.

     

    On your mark,
    get set, go!

    You and your doctor have identified some activities that are okay for you to do. You’ve discussed how much activity you should get—and how intense it should be. Now get started by choosing activities you enjoy. The kind that cheer you up. Or that you can share with others.

    So what are your interests? Working in the garden? Swimming? Playing tennis? Or walking around the local mall? The whole idea is that you choose things you like to do. Then, go do them!

  • Doing It
    My Way

    Have you ever tried to add more activity to your life but had trouble sticking with it? Were the activities you chose too difficult? Or maybe they were just, well, boorring!
    Work with your doctor to
    come up with a fitness plan that makes sense for you.

    Make a fitness plan.

    Sometimes it can really help to jot down the goals you and your doctor work out together. Write down your chosen activities and indicate next to each one a day and a time that works best for you.

    Some activities might work better on a weekday. Others might be easier to do on a weekend. But many can fit into your everyday downtime. For instance, if you’re waiting to pick up your kids, take a walk around the parking lot instead of sitting in the car.

    Need a little help mapping out your weekly activities? Simply download and print the Daily Activity Tracker.

Sticking
With It

Why can adding activity be a good idea? Sometimes it may help you lose weight. But mostly it can help you start a lifelong habit of being more physically active. And be sure to ask your doctor before making any changes in your fitness plan.

 staying active
 
 
 

Make a habit of exercising regularly.

Here are some simple steps that may help you start your fitness plan. In time, it will just be your daily routine. So make it a part of your day. And see where it takes you!

  • Upping My
    Activity

    The gym’s a great place to exercise. But is it the only place to go? Whether you’re at home or work, in town or out, there are lots of easy ways to increase your activity level. Check with your doctor to see what activities are right for you before making any big changes.

     at home physical activity for diabetes

    Home sweet home.

    •  Make Fido’s day. Take your dog for a brisk walk. You’ll both get exercise!
    •  Spruce up the yard. Mowing, weeding, and raking leaves are all great ways to get exercise!
    •  Kid around. Play catch in the backyard. Try a hula hoop. Or jump rope. You’ll increase your activity and have fun doing it.

  • Upping My
    Activity

    The gym’s a great place to exercise. But is it the only place to go? Whether you’re at home or work, in town or out, there are lots of easy ways to increase your activity level. Check with your doctor to see what activities are right for you before making any big changes.

     

    All work and no play?

    •  Take a break. Working in an office often means sitting at a desk. Every 30 minutes, stand up and walk around. It’s good to get moving.
    •  Going up? Take the stairs instead of the elevator. It’s an easy way to be more active.
    •  Break up your daily commute. Get off the bus or the train one stop early and walk. That little bit of effort every day can really add up.

  • Upping My
    Activity

    The gym’s a great place to exercise. But is it the only place to go? Whether you’re at home or work, in town or out, there are lots of easy ways to increase your activity level. Check with your doctor to see what activities are right for you before making any big changes.

     

    In town and out.

    •  Do a mall crawl. Take a few laps around the mall. You’ll get lots of walking in. And you may see deals you would have missed.
    •  Feed your senses. Walk around your local farmers’ market. You’ll get physical activity and you’ll see and smell some of the season’s freshest fruits and vegetables.
    •  Going out of town? Pack comfortable walking shoes. Most hotels can recommend good walking routes in the neighborhood. Or bring a bathing suit for a few laps in the pool.

Staying
Active
All Year

Is it easier to be active at certain times of the year? Every season has its own challenges. But each also comes with exciting ways to stay active. Before making any changes to your activity level, check with your doctor.

       

There’s lots to do, no matter what the season.

Finding out is as easy as clicking on the season.

Sometimes, all it takes are a few fun ideas to get moving. Use this section to give you ideas or inspiration for getting out and about.

Spring

The sun’s up early. And it stays up longer. Each day you get a little more daylight to enjoy all your favorite activities.

Put a spring in your step.

Celebrate spring’s arrival. Enjoy outdoor events where you’re surrounded by nature.

Plant yourself in the garden.

Grow some vegetables. Pick a sunny spot that’s easy to water. Turn over the soil, remove grass and weeds, and sow your seeds.

Take a day trip.

But choose something active. Biking, hiking, canoeing—
you pick!

Summer

Summer’s upon us. The temperature is rising. And the breeze is warm and inviting.

Make a splash!

Dive into summer. Head to the local swimming pool. Do a few laps or some water aerobics.

Play ball!

Or toss a Frisbee® instead. Head to the park with a pal or play catch in the backyard.

Beat the heat.

Take a walk around the local mall. It’s free and air conditioned for those days that are too hot to be outdoors.

Winter

Nothing to do but cozy up with a book? No way! Winter has lots of ways to keep you active.

Keep it cheerful.

‘Tis the season for holiday cheer. Grab your hat and take a walk. You may forget it’s exercise.

Do the mall crawl.

Take a few laps around the mall. Start your holiday shopping and get in some walking.

Exercise your passion.

Collect pine cones and boughs. Make a wreath. All that walking, stretching, and reaching can help increase your activity level.

Fall

Autumn is here. The air is crisp. And the leaves are bright orange and yellow.

Pick a winner.

Walk the grounds at your local apple orchard or pumpkin patch. Then head home with your fresh pick of the day.

Go long!

Forget the football game on TV. Show off your skills in a backyard game of catch with friends or family.

Resources

Check out this downloadable tool. It can help you keep track of your physical activity.

 

Daily activity tracker.

This tool can help you keep track of your upcoming activity plans. Or record activity you’ve already engaged in for the week. Use it to make a plan for the week ahead. Then check off your activities as you complete each one.


 

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