Exercise is safe—and highly recommended—for most people with type 2 diabetes, including those with complications. Along with diet and medication, exercise will help you lower blood sugar and lose weight.
Try quick workouts
As long as you're totaling 30 minutes of exercise each day, several brief workouts are fine, says George Griffing, MD, professor of endocrinology at the Saint Louis University School of Medicine in St. Louis.
Focus on overall activity
Increase activity in general—such as walking or climbing stairs—rather than a particular type of exercise.
Get a pedometer
Stanford University researchers conducted a review of 26 studies looking at the use of pedometers as motivation for physical activity. Published in 2007, the review found that people who used a pedometer increased their activity by 27%.
Work out with a friend
Working out with friends can be an important motivator, particularly for people over 60, according to Vicki Conn, PhD, the associate dean for research at the University of Missouri in Columbia, Mo., who has studied diabetes and exercise.
Set specific, attainable goals
For example, you might set a goal of walking 10 minutes every Monday, Wednesday, and Saturday.
Reward yourself
Rather than focusing on the bad things that could happen if you don't exercise, reward yourself for reaching your goals. You might say "OK, if I exercise 10 minutes, three times a week for the next three weeks, I'll call my sister-in-law who lives in Australia," says Conn.
Use visual cues
Put a note on the refrigerator or keep your walking shoes next to the back door as a reminder to go for a walk and it'll be more likely to happen.
Write it all down
Write down your goals, be specific, and keep a record every time you do exercise, says Conn.
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