How To Get Started With Physical Activities If You Have Diabetes


How To Get Started With Physical Activities If You Have Diabetes. If you have diabetes, you may be wondering how to get started with physical activities. It can be hard to motivate yourself when your blood sugar drops or stays high for days at a time. Still, there are ways to stay active even if you have diabetes—and they involve just a few small changes to your daily routine.

Talk to your doctor

When you’re ready to get started with physical activity, talk to your doctor. He or she can help you plan activities that are safe for you and your diabetes.

Your doctor will want to know:

  • The type of physical activity you want to do (exercise classes, running)
  • How often and how long each time
  • If you have any medical conditions that may affect your ability to participate in this type of exercise (like heart disease or high blood pressure)

Create a weekly exercise plan

You should set a schedule for your exercise. The best way to do this is by creating a weekly plan and sticking to it. If you want to exercise three or four times per week, then make sure that your schedule allows for that much time. It’s also important that you make physical activity a priority in your life–don’t let other activities get in the way of doing what’s best for your health!

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To help keep yourself motivated, choose activities that are easy for you to fit into your daily routine: walking around the block after dinner; taking a bike ride on weekends; playing ball with friends at school or work during lunch break (or whenever else there may be available time). Remember: no matter how busy our schedules get us feeling sometimes, there will always be opportunities during our day when we can sneak in some cardio or strength training without having any extra stress added to our plate because of traveling somewhere far away beforehand (which would require getting ready earlier than usual).

Use the buddy system

If you’re looking for a way to get started with physical activities, consider joining an exercise program with a friend or loved one. Having someone there to keep you accountable can make all the difference in your success.

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While there are many benefits to having a buddy, here are some of our favorites:

  • It helps keep each other motivated and inspired during workouts.
  • You can share ideas on how to stay active outside of the gym or fitness class setting.
  • It’s easier than trying to do it alone!

Start with a warm-up

Start with a warm-up.

When you’re starting to exercise, it’s important to warm up your muscles. This will help prevent injury and prepare your body for the exercise ahead. A 10-15 minute light activity (like walking) is enough time to get the blood flowing through your muscles and joints–and it can be fun! Examples of activities that could be used as warm-ups:

  • Walking around the block
  • Jogging in place on an exercise mat or treadmill (if available).

Keep an exercise diary

Keeping a record of your workouts can be an invaluable tool. You can use a notebook or an app to write down what you did, how long you did it for, and how you felt. This will help you track your progress and see if certain activities work better than others.

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Set goals and stay accountable

Now that you know the basics of physical activity and have an idea of where to start, it’s time to set goals. When it comes to setting goals, there are two main things to keep in mind:

  • Set goals that are achievable for your current fitness level and lifestyle. For example, if you’re overweight or haven’t exercised in years, don’t try setting a goal of running 5 miles per day. Instead, focus on small improvements like walking up one flight of stairs instead of taking the elevator. You can also park farther away from stores so that you walk more often throughout the day.
  • Stay accountable only to yourself–and not to other people (especially not friends who can be judgmental). You may find it easier than expected!

Vary your workouts

The key to avoiding boredom is to mix up your routine. You can do this by varying your workout intensity, duration, and environment. For example,

  • Increase the speed at which you do things, like walking or jogging (intensity).
  • Do more exercise in less time, or go for shorter walks (duration).
  • Go outside instead of staying inside on a treadmill or stationary bike (environment).

If you’re not sure where to start with mixing up your workouts, try pairing two types of exercise together–for example, walking + stair climbing or swimming + cycling–to get an extra challenge from both activities without overloading yourself too much physically or mentally!

Add movement to your chores

  • Add movement to your chores
  • Make chores fun
  • Make chores efficient
  • Make chores effective

Choose something you enjoy

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You may be wondering, “What physical activity should I choose?” The answer is whatever you like! The best way to choose an activity is by looking at what you enjoy doing and then thinking about how that could fit into your life. If it doesn’t work for you, then try another one on for size. Here are some ideas:

  • Choose something that involves moving around for a long time (like walking or jogging). It’s important to do something active because sitting still can make blood sugar levels rise faster than normal in people with type 2 diabetes. If possible, choose activities that involve movement over long periods of time rather than short bursts of intense exercise–for example, swimming instead of sprinting or lifting weights.
  • Choose a hobby you enjoy enough to make it part of your routine instead of an obligation or chore. It’s also helpful if other people enjoy doing this activity too (such as playing soccer together). This way everyone has fun while getting fit together!

Be patient

The first step to getting started is to be patient with yourself. If you’re like me, it can be hard not to compare yourself with other people who are more active than you are. But the truth is that everyone has their own pace and no one thing works for everyone–you’ll have to find what works best for you!

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Don’t be afraid of asking for help from friends or family members either; many people will be willing and able to lend a hand if they know how much it means to you. And lastly, don’t worry about what other people are doing! Everyone’s body has its own limits, so don’t let anyone else hold you back from achieving success in your physical activities!


Getting started with physical activity is a process. You may not see results right away, but you can work toward them. Remember to follow your doctor’s advice and create a plan that works for you.


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