But if you’re like most Americans, you may find it hard to find the time, energy, and motivation to dive into an effective workout routine. Many recently diagnosed type 2 diabetics have difficulty exercising compared to other people. If this is the case for you, you can incorporate an exercise routine at your own pace, starting slowly if you want, and working your way up to something more rigorous.
The following tips will help you get the most out of your exercise time.
Have Quick Workouts in the Beginning
The whole point of exercising is to simply getting up and moving. But in the beginning, you may not have the stamina to last through 30 minutes of continuous, rigorous exercise without exhausting yourself. To be kinder to your body, do several brief workouts that total up to a minimum of 30 minutes of exercise a day. By breaking your routine up into increments and getting rest in between, you’re much more likely to meet your target goal.
Focus on Overall Activity
Try to increase the amount of overall activity you do, including climbing stairs or walking, rather than a specific kind of exercise. However, don’t depend on everyday activity to make up the bulk of your exercise. People typically overestimate the quantity of exercise they get and underestimate their calorie intake.
Acquire a Pedometer
For a better understanding of how much exercise you’re doing, get a pedometer. A pedometer is a device that measures how many steps you take. It can also often measure the distance you travel and how many calories you burn.
Researchers at Stanford University reviewed 26 studies involving pedometer use in 2007. They found that individuals who used a pedometer expanded their activity by 27%. According to the study, the fact that each pedometer user set a goal of 10,000 steps encouraged more activity, even if the goal wasn’t attained. The pedometer users lost weight, saw their blood pressure drop, and walked about 2,500 more steps per day than non-pedometer users.
Exercise With a Friend
Research has proven that regularly having a friend work out with you is great for stoking motivation, particularly for seniors over 60. Because your diabetic condition requires that you get ample exercise, creating an exercise “contract” with your friend not only promotes well-being and the promise of a good time, but makes you committed to meeting your exercise goals.
Set Attainable Goals
It’s best to be specific about your goals and to keep these attainable and within reach. Goals such as walking 15 minutes every Tuesday, Thursday, and Saturday spell out exactly what you need to be doing in order to get more exercise, rather than simply saying to yourself that you need to “exercise more”.
Invest in a Home Gym
If you have the space for it, buy inexpensive exercise equipment such as kettlebells and dumbbells, a Yoga mat, resistance bands, and suspension trainers that you can whip out easily when it’s time to exercise. One way you can make sure to commit to an exercise routine in your home gym is to become an online member and viewer of exercise videos online, such as YogaGlo. These types of websites regularly release new classes by their instructors. Such sites require that you frequently use equipment such as kettlebells, blankets, and a yoga mat, so being prepared in a comfortable space of your home is key to following through on your commitment to exercise.
Take care to celebrate meeting your exercise goals for the week with non-food rewards. Giving yourself rewards, such as going to a movie, or visiting a museum can inject positivity to your overall approach to exercise.
Too often, people think of the adverse effects of not exercising at all or make losing weight their goal, when focusing on other positive aspects linked to exercise is more helpful, such as enjoying nature when outside, or having more energy. By remaining positive, you start seeing exercise as a joy rather than as a chore.
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