Type 2 diabetes is a chronic condition in which levels of sugar (glucose) build up in your bloodstream. Regular physical activity can help control blood sugar levels as well as reduce cardiovascular risk factors and help keep a moderate weight.
Moving your body can be an important part of managing blood sugar levels. Exercise is also associated with
If you’re not currently active, it may feel overwhelming to get started.
Walking is often a good place to begin. You don’t need any fancy equipment, and it’s free. You can walk indoors or out, depending on the weather and your needs.
You don’t need to make big, dramatic changes to make a difference to your well-being. Here are some tips to get you started.
If you’re brand new to exercise and plan to work up to something more intense than walking, it’s smart to check in with your healthcare professional. It’s also a good idea to talk with your healthcare professional if you’ve got other health concerns that could make it hard to be active.
Sometimes, exercise can lower blood sugar too much. Check your blood sugar before you start walking. If it’s below 90 mg/dL, have a small snack before you start. Bring a snack or quick-acting source of sugar such as glucose tablets or candy, in case your blood sugar goes too low while you’re out.
Take good care of your feet by wearing comfortable, well-fitting, supportive
Look at your routine and find a time when you are most likely to fit in a walk. If you schedule it like you would any other appointment, you’re more likely to do it.
Make sure you set yourself up for success by starting small and slow. Any amount of walking is great. To start, aim for even 5–10 minutes and work up from there. It’s better to increase gradually rather than doing too much and injuring yourself.
If the weather is poor or you’re concerned about road safety, consider walking in a mall or large store. If you’d rather be outside, look for walking trails or do some laps around a park. Consider whether you may need bathroom access or a bench to sit and rest during your route.
To help you keep the routine, it can be helpful to do some tracking. Make notes of when and how long you walked. It’s nice to see your progress, and it can motivate you to keep going.
Many people find that having someone to walk with makes it more enjoyable. Consider asking a friend, family member, or neighbor to join you. That way, you get to socialize and get some exercise at the same time.
Walking is a simple way to get more active. It’s low cost, and you don’t need any special equipment.
It can be adjusted to fit your needs: You can walk fast or slow, stick with flat terrain, or tackle some hills. You can walk inside or out.
Just like with any routine, it can be hard to get started. There are things you can do to set yourself up to be successful. Plan ahead, schedule your walk, and map out a route to get started with a walking program.