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Weigh-In: How Active Are You?

A group of people in a step exercise class.

Being diligent with your diet is important in managing diabetes. But another vital component that can't be forgotten is physical activity. Healthy people move, sweat and get their hearts pumping on a regular basis. It's a proven fact that exercise can help control blood sugar levels, reduces stress, burns calories, aids in weight-loss and decreases risks of such conditions as osteoporosis, heart disease and stroke. All that and you’ll look better, too!

How active are you? (Click on one of the blue boxes below if you're Not Active, Somewhat Active or Very Active.)

Not Active   Somewhat Active   Very Active

It’s time to get moving. Do some type of physical activity every day!

Get started: 

  • Set a goal! Put together a reasonable plan to reach your target weight and fitness level. Aim to get in 30 minutes of physical activity every day.
  • Check with your doctor. Before you start any physical activity, get an OK with your doctor first.
  • Try to walk every day. Don’t stroll, but walk at a fairly brisk pace. Once you are comfy with walking everyday, increase your time slowly.
  • Shake things up. Try jogging or biking instead of walking.
  • Add strength-training to cardio. Work different muscles throughout the week, starting off with light, hand weights and working up to more challenging weights.
  • Take extra steps daily.  Take the stairs instead of the elevator. Get off the bus or train a short distance from your stop. 

 Try these activities:

  • Walking. Each day try to walk 30 minutes. Each week increase the amount of time you walk by 5 minutes.
  • Biking. This is a great activity that isn’t hard on your joints. Start out slow. Try to bike for 30 minutes a day.
  • Take a class. Sign up for any of the array of classes available at the gym or right in your community. From yoga to salsa lessons, you’re bound to find an activity you enjoy. 

You’re on the right track. Keep it up. Challenge yourself each week. Be sure to eat the proper foods to fuel your activity level, too.

Try these strategies:

  • Shake things up. Try jogging or biking instead of walking. Switch up your routine at the gym.
  • Add strength-training to cardio. Work different muscles throughout the week, starting off with light, hand weights and working up to more challenging weights.
  • Increase your walking. Once you are okay with walking everyday, increase your walk to 25 minutes a day and then 30 minutes or more.

Make sure that you check with your doctor before starting any new physical activity. These small steps can make a big difference in your health.

Great job on being active! Aim for being physically active 30 minutes per day. You may want to mix it up a bit, too. For example, you may want to start a walking program. Or, you may want to add swimming, weight lifting or yoga to your weekly program. Be sure to eat the proper foods to fuel your activity level.

Challenge yourself every week:

  • Step it up. If you walk, try jogging. Start out by walking a block and then jog the next.
  • Try biking. Biking is a great way to increase your heart rate, and it is a good low impact exercise so it is easy on your joints.
  • Go for a swim. Swimming is a great exercise and it is gentle on your joints. As with all activities, start out slow.
  • Strength training. You can do this around the house with cans or empty milk jugs. Fill up a jug with a small amount of water or use a small can for weights. At the gym, try out the variety of strength training equipment, from machines to dumbbells.

Be sure to track your progress. And, always talk with your doctor about your new fitness activities.


Track-your-fitness-chart.pdf
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I totally agree! Diet alone is not going to be effective without having the proper exercise. That's why im always jogging in the morning and always wearing my New Balance running shoes with me.

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