control type 2 diabetes

Be More Active

Physical activity can help you control your type 2 diabetes. Before you start any kind of exercise program, see your doctor for a checkup. Ask how physical activity fits into your medicine and meal plans.

Choosing an activity

Activity CalculatorThere’s no one perfect exercise, so do something you like. Try anything that gets you going, from walking the mall to pumping iron.

Your doctor can suggest activities for you. Aim for a mix of aerobics, strength training, and flexibility stretches.

Avoid high-impact workouts, like jogging, if you have trouble feeling pain, pressure, or heat and cold, especially in your legs and feet. (This is a common problem in diabetes.) Also, people with eye disease may have limits on the kinds of exercise that they should do.

Are You in Control

How much activity
Try to do some physical activity every day. If you can’t, aim for three to four times a week, 30 to 60 minutes each time. Make sure to warm up before and stretch out after.

Tips

* Drink plenty of water before, during, and after exercise.
* Stay motivated. Work out with a friend, make workout “dates” with yourself, and vary your workout, so you don’t get bored.
* Keep an exercise log, so you can see your progress.

Take care of yourself

* Foot problems are common in people with diabetes. Make sure your shoes fit well and are right for your exercise. Wear athletic socks. These steps will help you avoid blisters or calluses that could lead to infection.
* Check your blood sugar before and after you exercise. Don’t work out if your level is too high or too low.
* Exercise with a friend who knows you have diabetes, or wear a medical ID bracelet, in case you have low blood sugar.