Tips to getting started
You'll be surprised how quickly you can build up your exercise time if you include these simple tips for active living!
Exercising 3-4 days a week can decrease insulin resistance. And as insulin resistance declines, you need less insulin to move glucose from the blood into the cells.
Weight loss and muscle gain will also help your body use insulin more efficiently.
- Do things you enjoy - like walking. Walking helps lower blood pressure and cholesterol, and reduce the risk of cardiovascular disease - the leading cause of death in people with diabetes.
- Start off slowly. Keep in mind that it is not how much strenuous exercise you do each week, but the total amount of exercise that is important.
- Aim to accumulate at least 30 minutes of physical activity each day.
Try these active tips to get your exercise program moving:
- Use the stairs instead of elevators.
- Leave the car and walk to the shops.
- Walk to buy your lunch or do your errands.
- Stand when talking on the phone.
- Walk to your co-workers desk instead of calling or e-mailing them.
- Walk instead of driving, or use public transportation (if possible).
- Walk after dinner instead of sitting and watching TV.
- Swap restaurant dates for activity dates.
- Be active - visit parks, museums, fresh food markets.
You'll be surprised how quickly you can build up your exercise time if you include these simple tips of active living
- Participate in a wide variety of different activities to help avoid boredom.
- Start off slowly.
- Have fun!
Make regular exercise a part of your daily life. An active lifestyle promotes cardiovascular fitness and well being.
Important: Check with your doctor or health care professional about how much exercise and which activities are best for you before you start a new exercise program.
Tips to Keep On Moving!
- Only exercise 10 to 15 minutes to begin with, especially if you're not in great shape.
- Build up your exercise program to be active at least 3 or 4 times a week. Better yet - try to be active every day!
- Always begin with 10 - 15 minutes of warm-up exercises and stretching, and finish with 10 - 15 minutes of stretching.
- If you plan to exercise more vigorously than usual on a particular day, remember to eat plenty of extra food before starting. And be sure to replenish your energy stores immediately after exercise with carbohydrates.
- Fluids are also important. Remember to drink plenty of fluids, with sugar if necessary.
- You can prevent low blood sugar (hypoglycaemia) during exercise by knowing how your body responds to activity. Check your blood sugar before, immediately after and hourly for up to 15 hours after exercise.
- Talk to your dietician about how to balance your food intake and exercise with the aim to avoid hypoglycaemia.
- Talk to your doctor about how to adjust your insulin dose or medication to fit your body's exercise and blood sugar pattern.
Remember: Consult with your doctor before you begin and don't start an exercise program if your diabetes is not in good control.