Transcript
When you are managing your diabetes it is important to consider adding regular moderate physical activity to your routine.
Moderate physical activity can lower your blood sugars for 24-hours or longer after your activity is complete. Consistent physical activity can improve your A1c and minimize the long-term consequences of diabetes.
Your healthcare provider may suggest a regular routine consisting of 30-minutes of moderate physical activity most days of the week.
Try to avoid skipping more than one day (or 24-hours) between workouts so you can continue to get the benefit of keeping your blood sugars under control. Your goal should be a minimum of 150 minutes each week.
You may find it difficult to fit this into your busy schedule and that is okay. You can get good benefits from multiple shorter bouts of physical activity lasting 5-to -10 minutes at a time, adding up to 30-minutes over the course of day.
Moderate physical activity can include brisk walking at a pace of 100 steps per minute, biking on flat terrain, heavy housework like washing windows, mopping or vacuuming. If safety is an issue you can walk a mile in your home or do some light calisthenics: think jumping jacks.
In addition, it is important to include some form of strength training two days a week. Strength training also lowers blood sugars. When doing strength training, you don’t have to be in a gym. You can do simple exercises like squats (with or without a chair), push ups, lunges, some upper body exercises with cans of soup or water jugs and a variety of core and ab exercises. You don't need much space. In fact, a yoga mat or a beach towel covers just enough space for most of us.
Regular physical activity is important for everyone’s health and an integral part of your plan to manage your diabetes. Always consult your health care provider before beginning. Enjoy moving more and sitting less. Good luck!