Exercise and Diabetes

Understand and accept that you may have setbacks from time to time, but the key is to keep moving forward, and always keep in mind your ultimate goal.

Check out the following tips. They are designed to get you started on the right foot and keep you on track when the going gets a little bit tough.

Make a commitment to yourself and to those who love and care about you. From this day forward you will work harder to improve your overall physical health. After all, you want to be around for years to come.

Start with simple changes. Just about everyone can integrate simple changes into a busy lifestyle. For example, take the stairs instead of the elevator or escalator. Or walk a little more briskly from one destination to the other on your next trip to the shopping mall. Even better - don't select the closest parking spot at work; choose one a little further away to add a few extra steps to your day.

Put together a plan. Exercise is much easier if you have an organized plan before you even begin. Consider what types of physical regimens you want to pursue, what time of day is better for you to work out, where you want to work out and what physical limitations you might have.

Dedicate yourself to 30 minutes of exercise time. Your ultimate goal is 30 minutes a day, three to five days a week. However, sometimes your schedule might prevent you from taking that half-hour all at once.

Don't worry. Break up your program into smaller, workable pieces, such as 10 minute increments over the course of a day.

If at all possible, don't exercise alone. A workout buddy provides an excellent morale boost and gives you an extra incentive to keep to your routine. If you run, taking someone along with you provides an added safety net. If you have to go alone, be sure to take a cell phone. Also, if you have a medical alert bracelet, be sure to wear it - this is not the time to worry about it clashing with your wardrobe.

Change is good. Nobody likes doing the same thing over and over again. This is definitely true when it comes to working out. Trade in your jogging for a little walking, alternate the music on your iPod or try working out with different people or in groups of different sizes. Have you been exercising indoors? Take your routine outside.

Set goals. You and your physician should work together to establish your weight loss goals and to achieve them in a safe, healthy manner. Losing 5 to 10 percent of your total body fat is an ideal goal. Remember, this is not an overnight process. You want to lose weight steadily and gradually. Not only will this help you keep the weight off, it will also help you avoid the sugar highs and lows, and will eventually help reduce your reliance on oral medication.

There are many benefits to regular exercise in addition to losing weight. While you exercise - whether it's walking, weight training, isometric exercises, Yoga or Pilates - your body releases endorphins, which make you feel better and can help prevent depression. It also increases your energy and keeps bones strong and helps prevent osteoporosis. It is also great for your heart in helping lower your cholesterol and blood pressure.

The other great thing about working out is that when you work out continuously and at a high enough intensity, your heart and lungs work better. The result? Your insulin resistance decreases, which equals an increase in your insulin sensitivity.

Remember to check with your physician before beginning any training program to make sure you are physically fit to endure even the most basic workout program. Exercise can be harmful if you are not careful and understand the importance of monitoring your blood sugar level, potential complications and knowing your limitations. I can't stress it enough the importance of checking with your physician prior to taking that first step. So are you ready to exercise your way to better living? Let's get started!