Fitness Choices That Fit
Match your interests with 1 of these 5 activities for a new, on-the-go you.
"Happy feelings come out when you're more active," says Christy Pospisil, RD, LD, a certified diabetes educator at the Diabetes Centers of America in Houston. But the benefits don't stop with the smile on your face. Thirty minutes of walking, for example, can lower your blood sugar, according to Pospisil. Your off-the-couch activities can also help you slim your waistline, boost your energy, connect with family and friends, and meet new people.
The trick is finding the right activity to keep you motivated. Listed below are 5 to try, insight on which may be best for you, and tips on getting started. It is always a good idea to check with your doctor before changing your exercise regimen.
Walking
Yoga
Dancing
Step Aerobics
Home Gym
Walking
Why you might love it: "You'll be surprised by what a social activity walking can be," Pospisil says. "You'll find yourself connecting with neighbors and discovering new things about your neighborhood." Plus, it's free and easy, and you can do it at your own pace.Why you might not: If you have hip or knee pain, you may want to try something like stationary biking or water aerobics, which won't put as much stress on joints.
Benefits: "Even after a few outings, you'll start to feel small changes, such as your legs strengthening," Pospisil says. "After a while, your legs will look more toned and your clothes may fit looser." Walking also helps build strong bones. Plus, you may sleep better and feel like you have more energy.
How to get started: Begin with 5 minutes a day at a slow but steady pace, Pospisil advises. Try walking to the end of the block and back. "If you're not used to walking, you may feel a little sore, but warm baths help and it will subside," she says. Bring water to keep hydrated.
Yoga
Why you might love it: Yoga is easy for beginners because you can adjust the moves to your comfort level. It's good if you prefer low-impact indoor activities. "There's not a lot of jarring and it's good for someone who wants to improve flexibility," Pospisil says. "It's also for the person who wants to relax and de-stress."Why you might not: "Yoga may not be for someone who feels embarrassed in a class-type setting," Pospisil cautions. "If you're looking for something fast paced, it's not yoga."
Benefits: "After a few classes, you'll be able to move better and you'll feel more flexible," Pospisil says. "In addition, yoga has been shown to help control blood sugar levels along with helping breathing and your circulatory system."
How to get started: In addition to gyms, community centers often offer low-cost or no-cost classes. Ask the instructor if you can take a class for free to see if you like it, Pospisil recommends. Or check out yoga DVDs from the library to try at home.
Dancing
Why you might love it: Because there are a variety of types of dance, you can find one to suit your activity level—and match your favorite music. "You can dance in your house or show off your moves at a club," Pospisil says. "There's always something new you can learn."Why you might not: If you're easily embarrassed or rhythmically challenged, dancing may not be for you.
Benefits: "You'll learn more about your body and how to use it," Pospisil says. "It's also a way to break down social barriers. It doesn't matter what kind of body type you have when you're enjoying the music on the dance floor."
How to get started: "Even if you don't dance, you can turn on music, snap your fingers, and tap your feet," Pospisil says. "Even that little bit of activity will help burn calories."
Step Aerobics
Why you might love it: It's a group activity. "With such group activities, you're inspired to show up regularly," Pospisil says. Also, workouts can be modified to increase the benefits.Why you might not: "I wouldn't recommend step aerobics to anyone who has any neuropathy [nerve damage leading to loss of feeling]," Pospisil cautions. "The loss of sensation in the limbs and jarring on the feet may be a little too much."
Benefits: The movement will help you become more aware of your body and help strengthen bones while also burning a lot of calories—about 575 an hour.
How to get started: If there's not an affordable gym or YMCA nearby, try a community college. Or simply check out step aerobic DVDs from the library to begin at home. "Climbing stairs at home can give you a good workout and will get your body used to the workout," Pospisil says.
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Home Gym
Why you might love it: You set your own workout schedule instead of being tied to a particular class or gym hours. By doing it at home, you avoid gym crowds and self-consciousness. Plus, it's cheap.Why you might not: If you need the motivation of a coach or friends, you may not do as much of the activity as you should to reap the potential health benefits. "You will need to find a source, such as a book or video, to ensure that you're doing the moves with the correct form," says Alisha Meeks, RD, LD, a certified diabetes educator for the Diabetes Centers of America in Houston. "Otherwise, you won't get as much benefit and could risk hurting yourself."
Benefits: Because you don't need to leave home, this is a good choice for people who have busy lifestyles, says Meeks. The benefits you get will depend on how much time you can devote. But if you can sneak in 30 minutes a day, you're likely to lose weight and feel increased energy.
How to get started: Meeks recommends finding 3 or 4 at-home exercises you enjoy doing and designing your own workout plan. Examples: bicep curls with vegetable cans, walking lunges, walking up and down stairs, and bicycle kicks while lying down. "You can split your workouts into parts, with 10 to 15 minutes in the morning and 15 minutes in the evening," Meeks says. "For proper form, get a book from the library. Some cable TV networks offer fitness channels that show you how to do such activities, too."
YOUR DAILY COACH
Start slowly. "Don't worry about what the person across the street is doing," advises Christy Pospisil, RD, LD, a certified diabetes educator at the Diabetes Centers of America in Houston. "Usually, I tell people not to focus on time, just find something you love doing. You don't even have to block out 30 minutes to start—just 10 minutes here and there and you're on your way."
Patient Tools
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Daily Glucose Tracker
Use this handy grid to record glucose levels quickly and easily. -
Exercise Journal
People with diabetes say that they are more likely to remain motivated when they keep track of their physical activity. This simple, easy-to-use tool can help. - View More Patient Tools >>>