Get moving to keep diabetes in check

People who have or are at risk for diabetes often have higher-than-normal levels of glucose (blood sugar) in the blood, which can harm the body. Exercise helps regulate glucose, which your body needs for energy, while increasing the body’s sensitivity to insulin, the hormone that helps your body better use the glucose it needs. Other benefits of physical activity include helping you lose or manage weight and lower high blood pressure, a key risk factor for diabetes.

While genetics plays a large role in the risk for type 2 diabetes, lifestyle changes like increased activity important to help reduce your risk. Talk to your doctor before beginning any exercise routine.

• Park away from the door and walk briskly to your destination
• Before you start shopping, take a lap around the store or mall
• Squeeze in a few strength exercises like lunges or wall push-ups during commercial breaks
• Walk around or march in place while talking on the phone, waiting in line, or cooking
• Wake up 15 minutes earlier to go for a walk outside
• Take a quick walk on your lunch break
• Go out for an after-dinner walk around the neighborhood

Strive for 150 minutes of moderate activity or 75 minutes of vigorous activity per week. Walking is a great way to get started with exercise! Take it slow and don’t push yourself while you build up your time and distance. Try simply walking around the block, then adding another block, and so on.

• Cardio (heart-pounding exercise) daily. Things like brisk walking, jogging, hiking, swimming, dancing, bike riding, or using the treadmill, elliptical or rowing machine can all improve your body’s use of insulin, helping to keep your blood sugar low over time.
• Strength/resistance training. Strength training builds muscle and burns calories, making it a great way to lose weight, while improving your body’s use of insulin and lowering glucose. You can choose to use hand weights, resistance bands or even filled water jugs, work with machine-based equipment, or perform exercises like push-ups, squats, planks or crunches to build strength. Start by doing two sessions per week.
• Add flexibility exercise like stretching or yoga poses to keep muscles limber.

• Balance your routine and alternate between exercises that pump your heart, build strength and promote flexibility.
• Find a workout buddy for support.
• Invest in fun workout clothes and a nice water bottle.
• Set a goal, mark it down on your calendar, and reward yourself for meeting it!

Along with exercise, healthy eating can maximize your results. Here are a few tips to help incorporate nutritious foods into your meals and snacks to complement all the hard work you’re doing!