Overcoming barriers to being active
One of the most important things you can do to manage your diabetes is to stay physically active.
Exercise can help you manage your blood glucose levels and your weight, feel better about your appearance, and have more energy. It can even help reduce your risk for heart disease and stroke.
However, it can be challenging to make activity a part of your daily routine, especially if you haven’t been very active in the past. It may be helpful to identify your barriers to activity and then take active steps to overcome those barriers. Be sure to check with your healthcare provider before starting or changing your physical activity program.
Some general tips
- Just get started. Just focus on being more active than you have been in the past. This might mean that you park at the back of the lot and walk. Or, it could mean walking your dog around the block, instead of letting it out into the backyard. Maybe you like to go dancing – if so, go more often or dance longer without a break. Almost any kind of activity can benefit you, so just get going!
- Start small. If you have never been active, then a great place to start might be with a 5-minute walk in your neighborhood – then increase it to 10 – then to 15 – and so forth. In time, you will find you can go farther and faster, as well as more often.
- Take a friend. Ask a friend or family member to be your exercise partner. It’s a chance to be social and you might find you actually start to look forward to it!
- Protect your feet! Check inside your shoes and socks for anything that might injure your feet. Wear comfortable shoes and socks that fit well. Examine your feet after you exercise. Notify your healthcare provider right away if you injure your feet.
- Watch out for low blood glucose (hypoglycemia). Check your blood glucose before and after exercising and have a high carb snack handy.
Overcoming specific barriers
| Possible barriers | Suggested solutions |
|---|---|
There is no time in my schedule for physical activity |
Try to build activity into every part of your day. Use the stairs instead of the elevator. Work in your garden, etc. You don’t have to do all 30 minutes in one session. You can split your activity into 10 minutes sessions. In time, you may find that you enjoy being active. |
| I don’t enjoy exercise | The key is to choose activities you truly enjoy doing. Walking is easy for most people. If you bring along a friend, it can double as social time. Or listen to books on tape while walking. Many are available free at your local library. If there are sports or activities you enjoyed in the past, you might want to try them again. Biking, yoga, dancing, and swimming are also good alternatives. Another strategy is to mix it up. Vary your activities from day to day, so that you don’t get bored. |
I don’t want to spend money on expensive equipment or a health club |
Moderate physical activity, such as brisk walking, is best. Walking is easy and you can do it almost anywhere. The only equipment needed is comfortable clothing, shoes, and socks that fit well. Jogging, bicycling, swimming, and dancing are also great ways to get some exercise. Certain team sports, such as soccer or basketball, are also good choices. |
I don’t think exercise will help me |
You may need to try being more active for a few days in order to get past this barrier. You may not notice immediate benefits when you start to be more active. But chances are good that within a few days, you may start to notice that you’re sleeping better, have more energy, and that your blood glucose levels are closer to your targets. In time, you may also start to see that your muscles are stronger, more flexible, and more toned. You may also lose some weight. |
I don’t know how to get started with a physical activity program |
Be sure to check with your healthcare provider before starting or changing your physical activity program. Many people can start with a walking program. Diabetes experts recommend starting slowly and gradually building up to a total of at least 150 minutes a week of moderate aerobic activity, with the activity distributed over at least 3 days each week. For many people, walking is a good choice of activity. If you have difficulty walking, swimming is also an excellent physical activity. If you would like other choices, your healthcare provider or an occupational therapist can create an exercise plan to meet your needs. |
I worry about the aches and pains I’ll have if I exercise… or, I’m too old |
It’s never too late to get started with being more active. It’s essential, though, to talk with your healthcare provider before launching any new physical activity program to make sure it is safe for you. Swimming might be easier for you to do if you have some limitations on your activities. |
I’m feeling frustrated and burned out |
It’s normal to get tired and overwhelmed by dealing with the details of managing diabetes day in and day out. You are not alone in feeling this way. However, it is important to learn to recognize these feelings of frustration and find healthy ways of coping with them. See Coping with a lack of motivation to stay active for some specific tips that will help you cope with some of the most challenging aspects. |
Within a few weeks of starting your exercise program, you should begin to feel and see benefits. Regular exercise promotes an increased sense of well-being, greater energy, and a more positive mental outlook. So, why wait? The time to start exercising is now!
