During times of stress, physical activity can be an effective way to help with stress management. Your regular fitness routine may have changed. You may wonder how to stay active and keep fit. 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. Try out a few of the tips below from Lakeland Diabetes and Nutrition.

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.  If you have a dog, try walking for longer times or at a faster pace.

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, 5 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 doing household tasks:

• do wall-sits for 30 to 60 seconds while doing laundry
• do a couple sets of squats or jumping jacks while making dinner
• march in place while washing dishes

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. For example:

1. Try warming up and then walking at your normal pace for 3 minutes
2. Next, try a 20 to 30 second burst of more brisk walking
3. Then return to your normal pace for 3 minutes
4. Continue walking this way for 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. When using weights, choose a weight you can lift eight to 10 times. Work towards completing 15 repetitions. Once you can complete 15 reps, aim for two to three sets of each exercise.

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. Try a few stretches from below.

For more help tips and resources for managing diabetes and health goals, contact Lakeland Diabetes and Nutrition at 269.556.2806 or click here.