Being Active With Type 2 Diabetes
What Are Some Easy Activities to Start With?
Research has shown that even a modest weight loss of 5 percent to 7 percent (around 10 to 14 pounds for a 200-pound person) can delay and potentially prevent type 2 diabetes. These people in the study used diet and exercise to lose those pounds. So what types of activities can help you lose weight?
- Play with the kids
- Take the dog for a walk
- Walk around while you are talking on the phone
- Clean the house
- Wash the car
- Park at the far end of the parking lot and walk to the store
- Work out in the yard, such as raking leaves
- If you have stairs in your house, you can stretch out your chores -- make two trips to take the laundry downstairs instead of one
- Take the stairs instead of the elevator
- During your lunch or coffee break, take a walk.
Just making a conscious effort to incorporate physical activity when you see the opportunity can help as you increase your exercise regimen. However, you will need to also incorporate some other activities to really benefit from physical activity for your type 2 diabetes.
Including Aerobic Exercise
What does aerobic exercise mean? This type of exercise requires the use of large muscles and gets the heart rate going. This doesn't mean you have to go out and run marathons. You can start slowly with 5 to 10 minutes a day and then add a little more time each week.
Some ideas for good aerobic exercise include:
- A brisk walk
- Climbing stairs
- Swimming or water aerobics
- Riding a bike
- An aerobics class
- Sports, such as basketball, tennis, or volleyball
- Ice skating
- Skiing (either cross-country or downhill).