Getting active with diabetes

Physical activity is an important part of getting and staying healthy. It’s also a great tool to managing your diabetes. 

People sometimes find it challenging to get started with exercise and greater physical activity but creating and sticking with a routine is highly rewarding. Once you get started, you’ll find that it’s easy. Dare to begin! 

Exercise versus physical activity

Many people think of exercise as a defined, rewarding routine of different workout activities that get their heart rate up. For them, exercise may easily become a scheduled event of each day or multiple times a week that they look forward to.

For most of us, however, exercise means grueling and boring trips to the gym or the need to buy expensive equipment for our homes. In short, exercise doesn’t seem very fun.

We all need to exercise, so how do we change our outlook on it? Perhaps it would help if we give exercise a specific purpose.

• Physical activity is any way in which you use your body. It includes all the fun things we want to do and the chores and physical work we need to do.
  
  
• Exercise then becomes the training we do to prepare our bodies to do more easily the activities we need to and enjoy those that we love.

When your body is properly trained, you’ll be surprised how much more of all those activities you can do. 

Remember to stay safe with social-distance-friendly exercises and activities while quarantine orders are in effect. Social media, apps, and video calls can connect you to classes and routines that you can easily do from home. If you do go out for a walk, run, hike, or to the gym, remember to wear a mask.

Exercise

There are 4 types of exercise that make up a complete workout plan. 

• Endurance (aerobic exercise)
  Endurance exercise helps prepare your lungs, heart, and blood flow for physical activity that takes energy.
  
  
• Strength
  Strong muscles give you the power for carrying, pushing, pulling, lifting, jumping, climbing, and even just standing. Strength or resistance training also builds healthier bones.
  
  
• Balance
  Balance is another kind of strength – core strength. The better balance you have, the safer you are at moving around without tripping or falling, no matter what you may be doing. Even just standing on one foot can help to build up your core muscles for better balance. 
  
  
• Flexibility (stretching)
  Without stretching, muscles can knot up, joints can stiffen, and tendons can shorten. All of this makes it harder to move freely, the way your body was intended to.

How to start

• First, start viewing your exercises as the foundation of all the physical activities you want to be able to do. Keep those fun activities fresh in your mind when you work out.
  
  
• Plan an exercise routine and pace that begins with the level of physical ability you have right now. You’ll succeed from the start.
  
  
• Build your endurance, strength, balance, and flexibility slowly. Don’t get ahead of yourself so you start feeling discouraged.

Talk to your doctor before you get moving

When you commit to an exercise plan, you want to do what you can to keep yourself motivated and safe. Avoiding injuries and emergencies should be high on your list of goals. Talk with your doctor about your plans. Together you can decide how you should start out, build your exercise routine, and identify ways in which you will need to manage your diabetes in order to be safe. Begin by answering these questions with your doctor or care team:

• What physical activities are safe for you?
  
  
• Are there special ways you need to protect your feet and skin?
  
  
• Do you need to make changes in your medication or insulin use before and as you get more physically active?

Physical activity

• Biking, walking, running, rowing, and swimming are endurance exercise that you may already enjoy just as they are.
  
  
• Gardening, taking the dog for a walk, cleaning, shopping, and running errands are all physical activities you may want or need to do.
  
  
• Hiking, skating, golf, bowling, tennis, rock-climbing, skiing, snowboarding, and other sports – you don’t have to be a professional to enjoy focused workouts that make the most of your athletic fun.
  
  
• Dancing at weddings, climbing stairs to your seats in a stadium or theater, traveling, and visiting museums are all physical activities that are part of enjoying life. You want to be in shape for these pastimes, so you don’t miss a thing.

The benefits of being active

Discover the countless benefits of physical activity that can help you control your blood sugar, feel your best every day, and get the most out of life.

Did you know that exercise can create a pattern of calm in your brain? It can take the stress response and turn it into something helpful.

Here are other ways that exercise and physical activity can make life better:

• Gives you energy
• Reduces stress
• Improves sleep
• Builds and tones muscles
• Helps your body release and use insulin better
• Lowers blood sugar, cholesterol, and blood pressure
• Makes your heart and bones strong
• Helps you lose weight or maintain a healthy weight

Physical activity can give you the conditioning you need to bounce back from stress. It’s the ultimate resilience builder!

Sneaking in activity

If you’re just starting out or want to get back into the habit of being physically active on a regular basis, try sneaking in more steps this week. Here are a few ways you can begin:

• Do you drive to run errands?  Park in the farthest spot of the parking lot or walk around the mall!
  
  
• Do you drive to work? Walk during your coffee or lunch break!
  
  
• Do you sit at work? Set a timer on your watch or phone and stretch, stand, or walk in place at your desk every 30 minutes!

Getting active

Ready to increase your level of physical activity but not sure how to do it? Start here.

Step 1 – Choose something fun you like to do

This could be salsa dancing, walking your dog, swimming, golfing, Zumba, trying a new fitness app, or doing dances that you find on social media. You could also participate in a diabetes walk, run, or bike event to raise awareness and meet others with diabetes. One example is the American Diabetes Association Tour de Cure.

Instead of starting with what you think you “should” do, start with what feels good. Choose something that makes you breathe harder and your heart beat faster. If you want to be in an even better mood, take it outside! Nature is a great mood booster.

Step 2 – Make a plan for your activity

• What are you going to do?
  
  
• How many times are you going to do it?
  
  
• When are you going to do it?
  
  
• How often are you going to do it?
  
  
• Who will you talk to if you need encouragement?

Be specific with your plan.

Step 3 – Build it up!

Start with 5 to 10 minutes a day of moderate activity (like brisk walking) and work your way up to 150 minutes a week. (NOTE: 10 minutes each day is already 70 minutes a week – that’s half your goal right there!)

You can get the same benefit by doing vigorous activity (like running) 75 minutes a week. 

Add in strength training with hand weights (you can use cans of soup or bags of rice at home, too), stretch bands, yoga, heavy gardening (digging and planting with tools), or push-ups/sit-ups 2 to 3 days a week. 

Don’t forget to stretch!

Step 4 – Hydrate, hydrate, hydrate

Drink plenty of water before, during, and after your workouts and physical activity. 

Avoid alcohol and caffeine, which can be dehydrating. Alcohol can also raise your blood sugar. Stay hydrated!

SAMPLE EXERCISES

So, let’s get to it! Below are a couple of workout routines to add to your day.

Sofasize

Is your favorite show on tonight? Get moving during commercials! Try these quick and easy “sofasize” moves right from your couch:

Squats

Stand up and sit back down for this simplified version of a sofa squat.

Press-ups

Using a sturdy couch or chair, put your hands on the arm or seat with your feet out behind you. Lower yourself like you would for a push up, using your couch or chair instead of the ground. Using your arms raise back up and repeat.

Air bike crunches

Sitting in your chair, lift your legs and cycle them as if you were on a bike. You will feel this in your abdominals and core. 

Sofa climbers

Face your sturdy chair or couch, press your hands onto the seat and alternate lifting your knees high as if you were climbing a mountain in place. Go as fast or as slow as you’d like. 

Triceps dips

Face away from your sturdy couch or chair. Put your hands on the edge of the seat behind you. Instead of sitting down, lower yourself in front of the seat, using your arms. Raise yourself back up and lower yourself back down. You should feel this in the back of your upper arms.

Knee to elbows

While sitting down, raise your right knee and touch it to your left elbow. Lower it back down and repeat, alternating knee and opposite elbow.

Leg swings

While sitting, raise your right leg straight up and then lower it back down. Repeat, alternating legs. 

Punches

Holding your hands in fists in front of your face, punch one hand forward. Repeat, alternating hands. Careful with those fists!

Scissors

While sitting, raise both legs so they are out straight. Keeping your legs straight, kick your right leg up while your left foot goes down. Then switch so your right foot goes up while your left foot goes down. 

The 7-Minute Workout

Try working all parts of your body with the 7-minute workout. You only need your body weight, a chair, and a wall! 

Do the exercises one after the other, allowing 30 seconds for each one with 10 seconds in between. Choose the low-impact versions if that feels better and safer.

#1 Jumping jacks

To do a jumping jack, start standing with your legs together and your arms by your sides. As you jump, open your legs and arms so that you land with your feet about hip-distance apart and your arms raised above your head. Jump again, this time bringing your arms back to your sides, and your legs back to normal standing position.

Low-impact version: Instead of jumping out, just step out or trying jumping jacks in a seated position.

#2 Wall sit

To do this exercise, rest your back against the wall with your feet a few feet away from the wall. Slide down until your knees are at about 90-degree angles with your feet planted on the ground.

Low-impact version: If you can’t do this version of a modified squat, skip it.

#3 Push-up

To do push-ups start in plank position with your hands under your shoulders, your body straight, and your toes holding up your lower half. Keeping your body straight, lower yourself close to the ground using your arms and push yourself back up until your arms are extended. Repeat.

Low-impact version: Try doing push-ups on your knees, off a wall, or off a high countertop.

#4 Abdominal crunch

Abdominal crunches are done by laying on your back with your knees bent and your feet flat on the ground. Cross your arms over your chest or put your hands behind your head. Raise your head and shoulders up from the ground using your stomach muscles. Lower back down and repeat.

Low-impact version: Try doing crunches in a standing or seated position.

#5 Step-up onto chair

To do this exercise find a very sturdy chair on a flat surface. Step one foot onto the seat of the chair and using your leg muscles, stand up onto the chair. Come back down to the floor and repeat alternating legs.

Low-impact version: Try using a shorter surface like a curb or step, or try doing standing knee bends to work the hamstrings.

#6 Squat

Start your squats by standing up with your feet a little more than hip-distance apart. Lower yourself down, bending your knees. Be careful that your knees don’t go over your ankles. Raise yourself back up and then lower yourself back down. Repeat.

Low-impact version: Try standing up and sitting down on a chair, using armrests if needed.

#7 Triceps dips on chair

Using a sturdy chair, put your hands on the edge of the seat. Instead of sitting down, lower yourself in front of the seat, using your arms. Raise yourself back up and lower yourself back down. You should feel this in the back of your upper arms.

Low-impact version: Try working the triceps in a different angle, such as overhead (with or without weights).

#8 Plank

Lay flat on your stomach and then raise yourself so that your hands are flat under your shoulders and your feet are out behind you. Stay in this position. You will feel it.

Low-impact version: Try a plank on the knees, and try adjusting the angle to in-crease or decrease intensity.

#9 High knee exercise

Start by standing and raising one knee up to your hips. Switch knees as if you are running in place. Keep your knees high.

Low-impact version: Try stepping in place instead of running.

#10 Lunge

Start by standing up tall. Step one foot forward and lower down so that your knee makes a 90-degree angle. Lift your leg and bring it back to standing. Repeat alternating legs.

Low-impact version: Try using a sturdy chair, table, or countertop to hold onto while doing a lunge.

#11 Push-up and rotation

Start by doing a normal push up. As you get to the top of the push up, shift your weight onto your right hand and lift your left arm up to the sky, rotating your chest left. Place your hand back on the floor under your shoulder, then lower into your next push-up. Repeat, alternating hands.

Low-impact version: Try a push-up side bend on your knees.

#12 Side plank

Start in normal plank position and rotate your weight onto your left hand. Lift your right arm to the sky and rotate your chest right. Stack your right foot on your left and use your core to lift your hips. Stay in this position. Repeat, switching sides.

Low-impact version: Try a side plank on your knees.