Overcoming barriers to being active
One of the most important things you can do to manage your diabetes is to stay physically active.
Physical activity can help you manage your blood sugar and your weight, feel better about how you look, and have more energy. It can even help improve your heart health.
But it can be challenging to include physical activity in your lifestyle and make it a part of your daily routine, especially if you haven’t been active in the past. It may be helpful to identify your barriers to activity and then take steps to overcome them. Be sure to check with your diabetes care team before starting or changing your physical activity program.
Some general tips
- Just get started. Focus on just increasing your activity level over what it is now. 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 him out into the backyard. Maybe you like to go dancing. If you do, 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 minutes, then to 15, and so forth. In time, you will find you can go farther, faster, and more frequently
- Find a buddy. Ask a friend or family member to be your physical activity partner. It’s a chance to be social, and you might find you actually start to look forward to it!
- Don’t forget 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 being physically active. Notify your diabetes care team right away if you injure your feet
- Watch out for low blood sugar (hypoglycemia). Check your blood sugar before and after exercising, and have a high-carbohydrate snack handy
Overcoming specific barriers
| Possible Barriers | Suggested Solutions |
|---|---|
There’s 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. Walk your dog around the block instead of letting him out into the backyard. Get off the bus a few stops early and walk the rest of the way. You don’t have to do 30 minutes of activity in one session. You can split your activity into three 10-minute sessions. In time, you may find that you actually enjoy being active. |
I don’t like 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 you enjoyed certain sports or activities in the past, you might want to try them again. Biking, yoga, dancing, and swimming are activities you might want to try. 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. |
There are many ways to be active that don’t require equipment or a club membership. For example, brisk walking is a great activity. Walking is easy, and you can do it almost anywhere. All you need is comfortable clothing, shoes, and socks that fit well. Jogging, bicycling, swimming, and dancing are also great ways to be active. Certain team sports, such as soccer or basketball, are other good choices. |
I don’t think exercise will help me. |
You may not notice immediate benefits when 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 have blood sugar levels that 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. Being active can be a very effective weight management tool. |
I don’t know how to get started with a physical activity program. |
Be sure to check with your diabetes care team 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 30 minutes a day of moderate aerobic activity, at least five days a week. For many people, walking is a good choice of activity. If you have a hard time walking, swimming is also an excellent activity. If you would like other choices, your diabetes care team or an occupational therapist can create an activity plan to meet your needs. |
I worry about the aches and pains I’ll have if I exercise. I’m too old. |
It’s never too late to get started with being more active. Talk with your diabetes care team before starting any new activity program to make sure it is safe for you. Swimming might be a good activity for you if you have limitations on your activities. |
I’m feeling frustrated and burned out. |
It’s normal to feel burdened sometimes by the details of managing diabetes each day. You are not alone in feeling this way. But it is important to learn to find healthy ways to cope with these feelings. |
Within a few weeks of starting your physical activity program, you should begin to feel and see the benefits. Regular activity promotes an increased sense of well-being, greater energy, and a more positive mental outlook. So, why wait? The time to start is now!
