Type 2 Diabetes and Exercise
11 Tips to Get Started continued...
5. Ease into it. If you're not active now, start with 10 minutes of exercise at a time, and gradually work up to 30 minutes a day.
6. Strength train at least twice a week. It can improve blood sugar control. You can lift weights, work with resistance bands, or do moves like push-ups, lunges, and squats, which use your own body weight.
7. Make it a habit. Exercise, eat, and take your medicines at the same time each day to prevent low blood sugar, also called hypoglycemia.
8. Go public. Work out with someone who knows you have diabetes and knows what to do if your blood sugar gets too low. It's more fun, too. Also wear a medical identification tag, or carry a card that states that you have diabetes, just in case.
9. Be good to your feet. Wear athletic shoes that are in good shape and are the right type for your activity. For instance, don't jog in tennis shoes, because your foot needs a different type of support when you run. Check and clean your feet daily. Let your doctor know if you notice any new foot problems.
10. Hydrate. Drink water before, during, and after exercise.
11. Stop if something suddenly hurts. If your muscles are mildly sore, that's normal. Sudden pain isn't. You're not likely to get injured unless you do too much, too soon.