By Gretchen Stelter, Michigan State University Extension
The Centers for Disease Control and Prevention recommends physical activity to help control type 2 diabetes. This does not mean you have to endure more workouts, but incorporating activities into your daily routine will help. As always, talk to your health care provider before you change any daily routine that may affect your diabetes.
Focus on Movement: Forget the term exercise and replace it with movement. Thirty minutes of movement in 10-minute blocks is great. So, how can you do this?
- Stroll With a friend: Time passes quickly as you strike up a conversation while walking.
- Clean Your Home: To boost your calorie burn, dust, vacuum or scrub floors, to music: this will make you move faster and enjoy the chores more.
- Walk Your Pet: Pets love to go outdoors, even on miserable weather days. Many times, they will take you on a nature adventure!
- Gardening: You will use muscles you are surprised you have with all the digging, watering and stretching. Keep using them and as time goes by the muscles will not hurt.
- Parking: If safe, park in the space furthest from the building. Those extra steps definitely add up!
- Track Your Steps: Many phones have “FIT” apps on them or find a pedometer. You will feel more motivated as those steps add up and you will find you have a little completion with yourself.
- TV Time Movement: During every commercial break get up and move. Stretch, dance or walk around the house. Do jumping jacks or march in place while watching the commercial. In one hour of TV you can accomplish 20 minutes of movement!
Everyone wants to be healthier. “Exercise and controlling your weight will help. If you have a goal to lose 5 percent of your body weight, this 5 percent will reduce health risks that are factors with diabetes such as heart disease, high blood pressure, and the action of insulin.” According to the CDC, you not only will have the above health benefits, but also the energy to do more activities.
With the onset of spring, try new activities. The fresh air, walking, visiting with friends and spring-cleaning will give you a new positive attitude and help control your diabetes.
This article was published by Michigan State University Extension. Reprinted with permission. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888.678.3464).
