Beginning a New Exercise Program

June 15, 2012 at 11:37 am Leave a comment


It is recommended that most people with diabetes should perform at least 150 minutes per week of moderate-intensity aerobic physical activity spread over at least 3 days per week with no more than 2 consecutive days without exercise.  For an exercise plan that best fits your lifestyle and needs, consult with you diabetes educator.

What kind of exercise should I do?

  • Try walking; 30 minutes of walking burns 150 calories
  • You already know how to do it, no gym membership needed, no special equipment needed
  • Benefits include helping  improve blood pressure, cholesterol, stress, depression, sleep, weight loss, blood glucose level, energy level

Where should I walk?

  • Find a nearby park, neighborhood walking trails, or school track
  • Also, check out your nearby mall for a walking club

What to do when the weather is too hot, cold or raining?

What to do when you don’t have time to exercise?

  • Park farther away from the front door at workplace and stores
  • Walk the perimeter of the store 1st before you begin shopping
  • Use stairs instead of elevator
  • Use the printer/fax/copier farther from your office
  • Walk and visit your coworker or neighbor Instead of using the phone
  • Walk the hallways or building during lunch break

Try something new at a local YMCA or gym such as:

  • Zumba class; 30 minutes burn 204 cal
  • Spinning class; 25 minutes burns 198 cal
  • Swimming; 30 minutes burns 204 cal

To keep motivated:

  • Do an activity that is fun and enjoyable to you
  • Encourage spouse or friend to move with you
  • Start with 10 minutes and work up a little every day

*Cartoon Courtesy of Diabetes Health:*



Entry filed under: Comics, Diabetes, Exercise, Healthy Lifestyle, Humor. Tags: , , , , , , .

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