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Physical Activity and Diabetes (Continued)

  • be extra active every day
  • do aerobic exercise
  • do strength training
  • stretch


    • Be Extra Active Every Day

    Being extra active can increase the number of calories you burn. Try these ways to be extra active, or think of other activities:
  • Walk around while you talk on the phone.
  • Play with the kids.
  • Take the dog for a walk.
  • Get up to change the TV channel instead of using the remote control.
  • Work in the garden or rake leaves.
  • Clean the house.
  • Wash the car.
  • Stretch out your chores. For example, make two trips to take the laundry downstairs instead of one.
  • Park at the far end of the shopping center parking lot and walk to the store.
  • At the grocery store, walk down every aisle.
  • At work, walk over to see a co-worker instead of calling or emailing.
  • Take the stairs instead of the elevator.
  • Stretch or walk around instead of taking a coffee break and eating.
  • During your lunch break, walk to the post office or do other errands.


    • Do Aerobic Exercise

    Aerobic exercise is activity that requires the use of large muscles and makes your heart beat faster. You will also breathe harder during aerobic exercise. Doing aerobic exercise for 30 minutes a day at least 5 days a week provides many benefits. You can even split up those 30 minutes into several parts. For example, you can take three brisk 10-minute walks, one after each meal.

    If you haven't exercised lately, see your doctor first to make sure it’s OK for you to increase your level of physical activity. Talk with your doctor about how to warm up and stretch before you exercise and how to cool down after you exercise. Then start slowly with 5 to 10 minutes a day. Add a little more time each week, aiming for at least 150 minutes per week. Try:
  • walking briskly
  • hiking
  • climbing stairs
  • swimming or taking a water-aerobics class
  • dancing
  • riding a bicycle outdoors or a stationary bicycle indoors
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