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Tools, Tips, and a Healthy Dose of Inspiration A New Year, a Fresh Look at Being Active Get tips for ways to start being active or to freshen up your physical activity plan. It will come as no surprise to you that being active is an excellent way to help manage your blood sugar. Still, starting or sticking with a physical activity plan isn’t always easy, for a variety of reasons. If you’re having trouble in either of these areas, the new year is the perfect time to take a fresh look at ways to get, or continue, moving in the right direction. If you’re thinking about making any changes to your physical activity plan, be sure to consult with your diabetes care team first. Hurdle the barriers between you and exercise There are many obstacles that can stand between you and a more active you, but most of them can be easily overcome. It may help to take a step back to see what’s really holding you back. Here are some suggestions for ways to move past common barriers to being active: Time If lack of time is an issue for you, try writing your schedule down and taking another look at it. You may just find that you have some free time after all. And just do as much as you can. You can start out being active for 5-10 minutes a day and work your way up from there. Energy If you feel too sluggish for exercise, keep in mind that your energy will increase as your physical activity level does. So, it’s really just a matter of gutting through those first few workouts so you can hit your groove. Also, try being active when your energy level is at its highest point during the day. Going for a walk during a break at work would be a great start! Fear If you don’t exercise because you’re afraid of having an episode of low blood sugar (hypoglycemia) , be sure to discuss this fear with your health care provider. He or she will explain how to balance physical activity with food and your medications. You can also prepare yourself by always having a fast-acting carbohydrate (like regular Gatorade or glucose tabs) on hand when you exercise and by wearing a diabetes ID. Cost If cost concerns are stopping you from being active, keep in mind that you don’t have to join a gym or buy expensive gear or equipment in order to get results. There are plenty of exercises you can do for little or no cost, including chair exercises, walking (try using water bottles for weights), pushups, and jumping rope. Just make sure you have the proper footwear to protect your feet . Boredom It’s been said that if you love your job, you’ll never work a day in your life. Well, you can apply the same logic to your exercise routine. If you enjoy your physical activity plan, you won’t dread it at all. Choose ways to be active that you enjoy and alternate them so your routine doesn’t get boring. You can also try switching up your exercise days and working with a partner, which always makes exercise more fun! There are some more ideas for you below. Spice up your routine! If you’re already physically active, but starting to sour on your routine, don’t worry! There are lots of ways to be active that are both fun and effective. Five exercises that are recommended for people with diabetes include: Walking Because nearly everyone can do it almost anywhere, inside or out, walking is the universal exercise. If it’s not part of your routine already, walking briskly for 30-60 minutes 3 times a week can make a big difference. Tai Chi This ancient Chinese exercise consists of slow, smooth body movements that help to relax both the body and the mind. For that reason, it’s often referred to as “meditation in motion.” Learn more about Tai Chi here . Yoga Yoga is similar to Tai Chi in that it incorporates fluid movements that can have a positive effect on both your physical and psychological well-being. In fact, the benefits of yoga are seemingly endless. It can help improve your flexibility, strength, balance, nerve function, and more. Learn more about yoga here . Dancing Dancing is one of the most enjoyable ways to manage your blood sugar, weight, and stress! It’s also a great workout for your mind if you’re learning a dance that requires you to memorize steps and sequences. Swimming Swimming is a great exercise for people with diabetes because it doesn’t put pressure on your joints. If you have access to a pool, it’s recommended that you swim at least 3 times a week for at least 10 minutes each time and build from there. If there’s a lifeguard on duty, be sure to let him or her know that you have diabetes. Benefits beyond blood sugar management Physical activity is so important for people with diabetes because it helps to clear sugar from the blood and make your muscles and other tissues more sensitive to insulin. This means that, when you exercise regularly, your body needs less insulin to move sugar into your muscle cells. And that’s just the start. In addition to what we’ve already discussed, the benefits of physical activity also include: Weight management Blood pressure management Reduced risk of heart disease, stroke, and certain cancers Improved mood Better overall health Of course, being active is just one way to manage your diabetes. Other resolutions you may want to consider this year are to: work with a dietitian or diabetes educator to refine your meal plan, prepare yourself for episodes of low or high (hyperglycemia) blood sugar, and read The Cornerstones4Care ® Current newsletters every month for tips on managing your diabetes. You’re already off to a great start with that last one! Get our Interactive Tracker App! As a valued Cornerstones4Care ® member, we invite you to download the Cornerstones4Care ® Powered by Glooko app—which lets you track your blood sugar, activity, meals, and medicines all in one place—for free . This interactive tracker app is designed to help you manage your diabetes. With it, you can sync readings from many popular: Blood glucose meters Insulin pumps Continuous glucose monitors (CGMs) Activity trackers Click on the iTunes or Google Play Store button below to download the app to your mobile device. Update your profile today Have your diabetes goals or care plan changed? If so, update your Cornerstones4Care ® profile so we can provide the information that matters most to you. This website is intended for use by United States residents only. The content is for informational purposes only and is not intended to replace a discussion with a health care provider. Privacy Policy Novo Nordisk Inc., 800 Scudders Mill Road, Plainsboro, New Jersey 08536 U.S.A. Cornerstones4Care ® is a registered trademark of Novo Nordisk A/S. Novo Nordisk is a registered trademark of Novo Nordisk A/S. © 2020 Novo Nordisk All rights reserved. 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