How to Start Your Exercise Routine
Reviewed by Brunilda Nazario on December 18, 2017
Reviewed by Brunilda Nazario on December 18, 2017
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Michael Smith, MD
© 2016 WebMD, LLC. All rights reserved.
MICHAEL SMITH: When you have
diabetes exercise
is so important for a couple
of reasons.
It’s going to help you control
your blood sugar.
It’s also going to help prevent
heart disease, which
is a leading problem in people
with diabetes.
If you have diabetes,
you need to include three
important types of exercise.
There’s cardio, or aerobics,
you may have heard.
Weight resistance, or weight
training.
And also stretching.
Each of those
is equally important,
and really something you need
to do regularly in order
to really have the real impact
on your diabetes.
You know, when you hear cardio,
it can be any number
of activities.
It can be simply walking,
or even jogging.
It can be dancing.
It can be working in the yard
doing a little garden work.
If you’re so inclined,
join a sports team.
There are a lot
of adult oriented sports teams
that you can join.
It can really be anything that
gets your heart rate
up a little bit, gets you
breathing a little bit harder.
That’s going to ultimately make
you healthier.
If you’re not doing cardio now,
just start with a simple walking
program, walking a few minutes
a day.
Ultimately you want to work up
to 30 minutes a day,
five days a week.
But I always recommend that you
start slow and go slow.
Don’t do too much
at the beginning.
In addition to cardio,
you definitely want to do
some weight training.
Just about a couple of days
a week you want to work out
all the muscles in your body.
But again, start
with light weights.
Something simple.
It can be as simple as bicep
curls.
You can get a good full body
weight resistance workout
with actually no weights at all.
You do not need to go
to the gym.
You can do bodyweight exercises,
like push ups,
even doing one pull up.
Because that’s going to actually
help your metabolism, which
means you’re going to burn more
calories throughout the day.
Stretching is a really important
part of your overall exercise
program.
It’s going to help you keep
limber, help you stay flexible,
and it’s also going to help you
prevent injury as you get more
and more active.
A wonderful way to work
stretching into your exercise
routine is yoga.
You’re going to get actually
cardio activity as well as
muscle building.
If you need to drop
a few extra pounds,
although exercise alone may not
get you to your goal,
when combined
with a healthy diet
it’s one of your best treatments
for diabetes and will get you
well on your way
to a healthier lifestyle.
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