11 Tips To Help You Get Active And Stay Active With Type 2 Diabetes

Starting exercise can be daunting for people who lead sedentary lifestyles — but that doesn't make it any less important, especially for people who have been diagnosed with type 2 diabetes. Regular exercise has been shown to improve control of blood sugar levels and prevent the development of long-term complications.

1. Enjoy yourself when you exercise

If you don’t have fun when you exercise, then it can seem like a chore that you will want to avoid. If you don’t like or enjoy going to the gym, don’t do it. Instead, pick activities that are enjoyable to you. Whether that be hiking with a friend, taking your dog out for a run, joining a dance class, playing a game of football after dinner with your family, swimming, or joining a recreational league, as long as your heart rate increases when you do these activities, that counts as exercise.

2. Get an exercise buddy

If you find yourself lacking motivation, ask someone in your life to join you, whether that be your partner, friend or a family member. Going to exercise or do a physical activity with another person will hold you accountable and make you actually do it. Furthermore, having an exercise buddy allows you to do fun activities that require two people, such as playing tennis or squash.

3. Keep a carbohydrate-heavy snack with you

As people with diabetes can develop hypoglycemia, it is important to keep a high-glucose snack on hand in case you experience hypoglycemic symptoms. These snacks can include fruit, fruit juice or any other snack that has fast-releasing glucose.

4. Check your blood glucose levels

It is important to keep in mind that exercise can cause you to experience hypoglycemia. In order to make sure your glucose levels remain in the normal range, check your blood glucose before and after you exercise. If you find that you experience a significant reduction in blood glucose after your work out, have that carbohydrate-heavy snack.

5. Start slow

If you have never been in the habit of exercising, don’t expect to be a pro at it when you start. You need to start slow with regards to both intensity and duration, and build up to a more intense workout. Guidelines recommend that you do aerobic exercise for at least 30 minutes a day most days of the week. However, if you can’t do 30 minutes in one go, that’s OK. You can break it up into three 10-minute chunks. Don’t be hard on yourself if you are having trouble. As long as you stick to it, you can build your stamina. Also, if you find yourself in excessive pain, stop whatever exercise you are doing. A little soreness is normal but you should not be in pain.

6. Try to incorporate strength training into your regimen

Most people look to aerobic exercise when they start to work out. However, strength training be very beneficial when it comes to controlling blood sugar levels. This is because it makes your cells more efficient at using glucose. You should aim to do strength training, such as push-ups, lunges, and squats, twice a week.

7. Make exercise a habit

Try to go to the gym or work out at the same time every day. If you add it to your routine, you are more likely do it. This can also help prevent low blood sugar levels because you can plan to eat and take your medication around the time that you go to the gym so you don’t experience low blood sugar levels.

8. Take care of your feet

Patients with diabetes have a higher risk of developing foot problems, so wear shoes that are not very tight and actually designed for the activity you are doing. For example, don’t go for a run in tennis shoes. Also, check your feet daily for any wounds or sores as that can sometimes develop into a severe foot problem.

9. Get creative if you don’t have time

If you are very busy and don’t have time to go the gym, you can find time in between tasks during the day. Another thing you can do is to break up the 30 minute aerobics time into three 10-minute chunks and do 10 minutes of activity when you get time. For example, you can move during work breaks. You can take a 10 minute break every few hours or so and just go up and downstairs or go for a walk during your lunch time. This is not only good for your diabetes but also for your overall health. You can also go for a walk with your family after dinner.

10. Join recreational leagues or a class

One of the most fun ways you can get your exercise is to join a recreational league such as football or soccer. Another way you can get your exercise is by joining a class of something you enjoy, such as hip hop dancing. Group exercise will also keep you accountable and give you a routine.

11. Be well hydrated

It is extremely important to be well hydrated and drink water during, before and after you work out.