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Scheduling Exercise

Man running-EKGDiabetes management includes diet, medicine and/or exercise. Let’s talk about the latter. Did you know exercise is beneficial in lowering blood sugar? We can have the best intentions to manage our health through diet and exercise but can fall short in reaching our goals. We have to give ourselves credit- changing habits is difficult, very difficult.

For many of us, we’ve had our eating habits and exercise regimens (or lack thereof) for decades. We can’t expect change overnight.

It is agreed by health experts that Americans need at least 150 minutes of moderate exercise or 75 minutes per week of vigorous exercise. That is 30 minutes per day at least five times per week.

It sounds great on paper but how do we get to this goal? Think about where you are and then think about where you want to be. Setting small attainable goals each week have been proven to be effective in reaching our “big picture” goal.

Make a list of activities you enjoy. If you enjoy exercising, you will make it a priority. If you don’t, it is easy to make excuses to skip today... this week… this month.

If you are sedentary, a goal of walking 10 minutes Monday, Wednesday, Friday this week is a great place to start. Physically writing exercise on a calendar or schedule can help making it a priority. Once you have it finished, you can cross it off your list for the day. Exercising has numerous health benefits which can help keep motivation high and for it to become habitual.

Blog post provided by:
Megan Kemp, RDN, LD


Move More Each Day to Help Prevent or Manage Diabetes
move more if you have diabetesFind ways to be more active each day. Try to be active for at least 30 minutes, 5 days a week. Walking is a great way to get started and you can do it almost anywhere at any time. Bike riding, swimming, and dancing are also good ways to move more.
If you are looking for a safe place to be active, contact your local parks department or health department to ask about walking maps, community centers, and nearby parks.

Any activity is good, here are just a few examples of easy ways to increase your activity level:
  • Show your kids the dances you used to do when you were their age.
  • Turn up the music and jam while doing household chores.
  • Work out with a video that shows you how to get active.
  • Deliver a message in person to a co-worker instead of sending an e-mail.
  • Take the stairs to your office. Or take the stairs as far as you can, and then take the elevator the rest of the way.
  • Catch up with friends during a walk instead of by phone.
  • March in place while you watch TV.
  • Choose a place to walk that is safe, such as your local mall.
  • Get off of the bus one stop early and walk the rest of the way home or to work if it is safe.

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