Exercise and Diabetes

Did you know you can lower high blood pressure and help control your diabetes by taking action and becoming more physically active?

First you need to admin, honestly, how active you currently are. Are you doing a little, but ready to do more? Are you working out three days per week, or are you just getting started? No matter where you are now, there is always room for improvement.

If you have kids, you are setting an example for them to follow, will it be a healthy lifestyle or one of a couch potato?
-Go for a brisk walk around the neighborhood.
-Ride a bike to the store, to work, or just for fun.
-Play an outdoor game such as basketball, catch with an American football, or set up a volleyball or badminton net.

Be realistic about your goals and your actual activity level. Ten minutes of exercise each day is better than NO exercise, so start small and work you way up in time and in intensity. The goal is to increase your heart rate to exercise your heart muscle, and sweat some toxins out of your pores!

Other activites that count as exercise include sit-ups or push-ups, heavy gardening, lifting weights (use canned foods if you must) and dancing.

Track your progress on a calendar. For example, mark on Tuesday: 15 minute walk; Wednesday: 20 min. dancing; Thurs: Planted 3 shrubs… and so on.

If you are walking 30 minutes a day already, try adding just ten more minutes to your journey. Lifting weights? Add more weight or do more repetitions. Just keep adding!

One of my favorite tips to keeping an active lifestyle is to “mix it up” – while I prefer certain physical activities over others, when I find myself bored, looking for excuses not to work out, or reaching a plateau on my weight/fitness goals, I will try something new at the gym, such as a different group fitness class. Or I will change up my route on my bike rides. It is really fun to take your bike and ride in different parks or other areas near your house. Go for a walk in someone else’s neighborhood, just keep doing it!