A brisk walk a day can help keep the doctor away
Did you know that just 30 minutes of exercise a day can help treat high levels of glucose, blood pressure and cholesterol; improve your mood; and increase your energy?
Many people think they must carve out a major portion of their daily schedule to make room for a vigorous, time-intensive exercise regimen. But the reality is that a simple combination of aerobic activity and weight training just three days a week can improve how you feel, inside and out. Workout routines need not be elaborate or time-intensive; three short, 10-minute intervals spread throughout the day can start you off on the right foot.
Exercise makes a difference!
Good to Know
People who have never exercised regularly should talk to their doctor before starting an exercise program. People who are at especially high risk for heart complications or with a previous history might need a stress test before beginning an exercise regimen.
Exercise lowers blood glucose. If you have insulin-treated diabetes, ask your doctor if your dose of insulin should be decreased on the days that you exercise.
Start slowly and work your way up
The first rule of the game is to set achievable goals. Begin by exercising three days a week. Once you notice the effects of physical activity on your health and appearance, you’ll likely be motivated to increase the intensity of your exercise regimen. Until then, don’t sweat it!
People with type 2 diabetes benefit most from a combination of aerobic exercise, which raises the heart rate through upbeat, rhythmic movement and resistance training, such as lifting weights or using the weight machines at the gym.
Avoid doing the same activity two days in a row. Three days a week, try 20 minutes of a moderate- or high-intensity aerobic workout, such as jogging, bicycling or swimming. On your two “off” days, try 30 minutes of lifting weights.
Check your blood glucose before and after exercise to become familiar with your body's response to various types of activity. Your blood glucose might respond differently to lifting weights than it would to a pickup basketball game, for example. Changes in blood glucose will sometimes appear as long as 12 hours after exercise.