Exercise is something that is good for most people, more so when you have type 2 diabetes, even for those who have complications. Apart from the diet that you follow and the medication that you take, exercise will help you lose some weight and also lower the blood sugar.
But starting a new exercise program can be a little daunting, plus if you are typical of those who have been diagnosed as having type 2 diabetes, then you may not have worked out in a while. But do not worry, you can start slowly and build your workout level.
Follow these tips and soon you will hit upon a good workout plan that will be effective.
Just before you start out on an exercise plan, do consult with an expert who will tell you where to start and how to proceed at each stage. This will depend on your fitness levels and the level you need to reach. This will ensure that you are on the right fitness path.
Get a mentor or become one yourself:
You can seek the help of your doctor to get in touch with a person who is managing his or her type 2 diabetes through exercise and diet and use him or her to be your mentor. Once you have become fit and confident, you can help others in a similar way.
Get tests done on a regular basis:
This is vital to ensure that you are on the right path. Do make it a point to get Blood glucose and hemoglobin A1C regularly tested.
Getting Started – Setting Realistic Goals and Making a Plan to Achieve them
Put down goals that are attainable:
You need to set goals that are quite specific and that can be attained. Start with something as basic as walking ten minutes every alternate day and once you have done that you can move to the next goal.
Keep your objective realistic:
While starting out on such programs it is vital to keep your goals at a level where they are achievable as this will spur you to do more.
Go for one change at a time:
Good habits take a lot of time to develop and if you start with the change of all bad behavior at once you are going to have problems. Instead start with one and move on the next once you are successful.
Instead of fussing about how much you workout, try and include more activities that are part of your routine. This could include using the stairs instead of the elevator or strolling to the market to purchase groceries instead of taking the car out. But do not depend totally on work around the house for your exercise. Most people make the common mistake of overestimating the exercise they do and underestimating what they have eaten.
Go for quicker workouts:
The time you have to go for is at least half an hour, if you are doing that you can go for smaller but more workouts throughout the day. The point is to get moving even if you are not doing all your exercises at once.
Tips to Keep You Motivated to Keep Moving
Invest in a pedometer:
Research has shown that pedometers can be good motivators for you to keep moving. Set a goal of around 5 miles a day and keep track of the steps you have taken with the pedometer. This kind of awareness will make sure that you keep moving and achieve the goal.
You will find that when you have the right buddy to work out with, exercise becomes easier and you will find that each of you keeps the other going when one of you lags behind. Plus an element of competitiveness always helps in this area.
Take part in a class:
You could also do well to join an exercise class as you will have people around and a person guiding you at every step when you lag behind.
Keep a note of everything:
Write down what you hope to achieve and also make a note of each bit of exercise you have had. Review this at the end of the day to see how well you are doing.
Instead of beating yourself up for not doing something keep rewarding yourself when you do. This will make you feel good about working out and keep pushing you to do better.
A note on the mirror or the placement of the walking shoes near the door is likely to get you started. Keep doing this and you will see yourself working out more often.