Exercise


If you have diabetes, daily physical activity can help you manage your blood sugar levels and manage weight. Being active doesn’t have to be time-consuming or difficult. Be sure to consult with your health care professional before beginning an exercise program.

Check out our top 10 ways to add activity to your life:
  1. Start slowly. Fifteen minutes of physical activity daily is enough for a beginner. Gradually work up to more strenuous exercise for longer periods of time. Consult your health care professional for guidance.
  2. Take a class. Try something new. Your budding interest in the new activity is likely to motivate you.
  3. Get an exercise buddy. Set regular times so that both you and your friend can commit. The social aspect will make your exercise routine more pleasant and provide added support.
  4. Remember, everything counts. Physical activity can take many forms. Vacuuming, gardening, golfing, walking, and pushing the lawn mower all count as exercise. Allow yourself to feel good about the physical activity you build into your normal day.
  5. Keep your blood sugar in check. Discuss the best time to check your blood sugar (before or after exercise) with your health care professional, and keep track of your results. It will help you stay motivated to continue with your diabetes weight loss and fitness goals.
  6. Check out some new scenery. Plan a new walking or jogging route.
  7. Keep an activity log. Briefly jot down what you did and for how long. You can look back and feel proud of your efforts at exercise.
  8. Stay safe. Warm up and cool down for five minutes before and after you exercise.
  9. Make it part of your routine. Put physical activity on your calendar, preferably at the same time of day. If exercise is scheduled into your routine, you'll be less likely to skip it.
  10. Get the right gear. Wear comfortable, appropriate shoes and clothing for the activity.

For people with type 2 diabetes, exercise is an essential part of a diabetes management plan. Exercise helps make the body more sensitive to the action of insulin. Additionally, for people who do not have diabetes, regular exercise is thought to help reduce the risk of its occurrence.

Whether you’re a beginner or advanced when it comes to exercising, adding more activity to your lifestyle can be an important part of managing your diabetes. Try one of these exercise plans for simple routines you can do at home – no machines or gym memberships required!

BEGINNER PLAN
(PDF, 3.5MB)

Beginner Plan

(PDF, 3.5MB)

INTERMEDIATE PLAN
(PDF, 3.52MB)

intermediate-plan

(PDF, 3.52MB)

ADVANCED PLAN
(PDF, 3.55MB)

Advanced Plan

(PDF, 3.55MB)


For additional weeks of exercise plans, easy to follow videos, and helpful tracking tools, sign up for the
Glucerna 1-2-3 Challenge.