Type 2 Diabetes

Getting Active

Exercise can lower your blood sugar level. It can also improve your blood pressure and your blood vessel and heart health. And, it can help you manage your weight. If you are overweight, losing 10 to 20 pounds can help you manage your blood sugar better. Exercise can also give you more energy, make you stronger, and help relieve stress.

Make an Exercise Plan

Your healthcare team will work with you to create a plan that's right for you. Here are some guidelines:

• Always talk to your healthcare provider before starting an exercise program. You may need to have certain tests.
• Choose any nonstop activity that makes your heart and lungs work harder than they do normally. This is called aerobic exercise. Kinds of aerobic exercise include walking, swimming, and riding a bicycle.
• Make activity more fun by exercising with a friend or family member.
• Make a list of all the reasons you're being more active. Read it often to help you stay on track.
• Check your blood sugar before and after exercise as directed by your healthcare provider.

Get Moving

Put your exercise plan into action. Follow these tips for a good workout:

• If you're new to exercise, start with 5 to 10 minutes, 3 days a week. As you become more fit, exercise longer and more often.
• Warm up before you exercise and cool down afterward by walking and doing some stretching. Your healthcare team can give you guidelines for stretching safely.
• Exercise 1 to 2 hours after eating.
• Learn the time of day that exercise works best for you.
• Wear diabetes identification.
• To prevent foot problems, wear shoes that fit well and support your feet.
• If you take diabetes medication or insulin, carry fast-acting sugar with you.

Stick with It

The more you exercise, the easier it becomes. Keep at it. These tips can help:

• Become more active in your daily life. This helps you keep the fitness gains you've made.
• Make exercising a part of your daily life, like eating and sleeping, not something you do only when you have extra time.
• Exercise with others. That way, you can encourage and support each other.
• Schedule your exercise sessions on a calendar, and stick to that schedule.
• Set small goals, and give yourself nonfood rewards when you meet them.