During times of stress, physical activity can be an effective way to help manage how you feel. For people
with diabetes, getting exercise is crucial. Blood sugar and insulin sensitivity are improved with exercise. This
means lower blood sugar readings and better utilization of insulin.
Get moving. Wear a fitness tracking device to encourage more active time and to set activity reminders.
Try not to sit longer than 30 minutes at a time.
Set goals. Aim to get up and stay up for at least three minutes after you sit for thirty-minutes. Stand, walk
around, or march in place. Try to plan for at least 150 minutes of aerobic exercise per week (30 minutes, five
days per week), like walking or biking.
Get creative. Get other household members involved or video chat with a friend. Challenges or competitions
can make activity more motivating. Try out a mini workout while performing household tasks.
Challenge yourself. Consider high-intensity interval training. This has been shown to greatly improve
cardiorespiratory fitness. This involves intense effort followed by low intensity moves. Workouts are shorter
and more challenging, typically 15 to 20 minutes.
Build muscle. Use a combination of light hand weights, resistance bands, or even your own body weight.
Work a different muscle group each time—upper body one day and lower body the next.
This allows your muscles time to recover.
Recover with stretching. Stretching helps to lengthen muscle fibers. This can
preserve your range of motion and reduce injury risk. Regular stretching
can improve balance and prevent falls.
Did you know?
According to the Berrien County
Behavioral Risk Factor Surveillance
Survey, 11.7% of respondents had
been told by a health professional
that they have diabetes. Black adults
in Berrien County also reported a
higher prevalence of diabetes
diagnosis (21.5%) compared to white
adults (9.7%). To learn more about
the important work being done to
help everyone in our community
achieve optimal health, visit
spectrumhealthlakeland.org/chna