October 9, 2015

Steps for Safe Exercise with Diabetes – Part 2

This is continued from the previous blog.

Remember, you don't need a gym membership to exercise. Any exercise that gets your heart pumping and makes you break a sweat will do. You don’t need a health club membership or a personal trainer. And here is a little secret: You don’t have to do 30 minutes all at once. Ten minutes in the morning, 10 minutes in the afternoon, and 10 minutes after dinner is just fine.

Here are some easy daily activities that count toward your daily goal.
  • Walk the dog. If you don’t have a pet, walk with a friend or neighbor. Or get some work buddies to join you in a lunchtime stroll.
  • Rake leaves, mow the lawn, or dig in the dirt to clean up your garden.
  • Play tag with your children or grandchildren.
  • Ballroom dance. You can also take dance lessons, modern, ballet, or hip-hop. It doesn’t matter what type of dance you choose, as long as you get moving.
  • Roller skate. It burns about 225 calories per hour and uses muscles that may be rusty. Make sure the area you do this is safe.
  • Play tennis or any team sport. You’ll make some new friends and stay active.
  • Swim. It's a great total body workout and helps you relax. It’s also a low-impact workout that is easy on your joints.
  • Take an evening after-dinner walk. Walking at the end of day can help you unwind and feel less stressed after a busy day. Challenge yourself with plenty of hills and new routes. Just make sure that the area for walking is safe.
  • If it is difficult to find an area safe for walking, consider a mall for walking as they are air conditioned and you can do your walking during the day instead of early morning or late evening when it is cooler out. Also, malls are great during the winter.
  • Wash your car or clean the house. Even if you get your closets in order instead of doing a deep cleaning, you’re still moving.

Try to sneak activity into your day when and where you can:
  1. When doing work around the house, pump up some fun music and make all your movements bigger. Squat while you work. Bend from the hips and knees like you're sitting down in a chair. Make sure your knees don't go farther forward than your toes.
  2. Take the stairs instead of the elevator, if possible. If you’re going to a high floor, get off a couple of floors below and climb the rest of the way.
  3. Don't call or email your colleagues at work. Walk over to a co-worker’s desk for a face-to-face.
  4. Walk or pace when you're on the phone, at home, or at work.
  5. Park your car at the far end of the parking lot when shopping unless there will be a lot of packages. At the grocery store, they will normally let you walk to the car and drive up to have the groceries put in your car.

The list does not include all the possibilities, so don't think because your favorite dancing or a form of exercise that you can do is not listed, you get a pass. Far from this, if you can do it, get moving.

1 comment:

Denise Elliott said...

Great tips and suggestions, Bob. Exercise brought the biggest change in my blood sugar once I started it and it kept it close to where it ought to be even when I wasn't paying enough attention to my eating, so I highly recommend movement for those struggling to get or maintain tighter control of their diabetes. My exercise of choice is walking: it's simple, costs nothing, and is great for managing my stress.