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Many people find it hard to get regular physical activity. If you're having trouble making it a part of your daily routine, ask yourself these questions:
- How much physical activity do I get now?
- What's getting in my way of increasing my physical activity more?
- What are some things that will help me get started?
If you haven't ever thought about increasing your physical activity, you're probably not going to change your mind overnight. However, thinking about what might get in your way, and solutions that might work, can help you see that getting regular physical activity isn't as impossible as you thought. It also can play an important role in helping you manage your diabetes.
Here are some common reasons why it's hard for people to get regular physical activity, and some ideas that might help:
Things that are getting in my way:
- Physical activity is hard work.
- I don't have time
- I don't enjoy being physically active.
- I'm usually too tired.
- I don't have a safe place to be physically active.
- I don't have anyone to be physically active with.
- It's not convenient for me to be physically active.
- I'm afraid of getting injured. .
- I'm too old to start being physically active
- The weather is too bad.
- Physical activity is boring.
- I'm too overweight.
Ideas that can help:
- I'll pick something I really enjoy. The saying "No pain, no gain," isn't true.
- I'll make a physical activity date with myself and put it on my calendar. If I can't find 30 minutes all at once, I'll block out 10 minutes several times during the day to just get moving.
- I won't think of it as exercise. I'll find an activity I enjoy that will get me moving. I really like bowling and it's something I can do with a group of my friends.
- I'll keep in mind that being active will give me more energy and make me feel better. I'll start with just 10 or 15 minutes. Then I'll slowly add more minutes until I can get to at least 30 minutes on most days.
- I can go to a shopping mall to walk either by myself or with a friend. Or I can call to find out about programs at community pools or senior centers in my area.
- I can ask one of my neighbors, a family member, or a friend to join me. One of them might be looking for an exercise partner too.
- I'll think of something I can do close to home or work, like walking or biking around my neighborhood. I'll also look for an exercise video or DVD that I can do at home.
- I don't have to start with something challenging or hard. Walking is fun and safe, and I can go with a friend.
- I can get a fitness band to help me keep track of my steps.
- I can check out senior fitness programs where I can be active with other people my age. I might even make some new friends. Before I get started, I'll talk to my doctor about my health concerns.
- I can check out programs at one of the gyms or community centers in my area. I can also call the parks department to find out what they might have to offer.
- I can listen to music while I move my body. I also might give an audio book a try while I ride the stationary bike.
- Once I start moving more, I may lose weight. If I begin slowly, with short walks, I can build up to doing more without hurting myself. I'll talk to my doctor about other ideas that are safe for me.