WEBVTT FILE

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Creating an exercise
routine can help you stay

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on track, exercise safely,
and help you include all

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forms of exercise into
your activities to ensure

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you reach your goals.

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With a routine that fits
your lifestyle you can

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enjoy how activity
benefits your diabetes

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without feeling
overwhelmed.

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Because diabetes is a risk
factor for heart disease,

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if you haven't been very
active in a long time,

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meet with your healthcare
provider before starting

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your physical
activity plan.

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Depending on your age
and overall health, your

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health care provider may
recommend an exercise

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stress test before
starting a new exercise

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plan.

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Any special needs you may
have should be taken into

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consideration when
creating your exercise

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routine.

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For example, if you have
eye disease, such as

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advanced stage
retinopathy, weight

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training may have to
be limited to light

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resistance or not at all.

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If you have neuropathy in
your feet that makes it

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difficult to walk, upper
body exercise may be a

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good option for you.

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Once your doctor gives you
the okay, meet with your

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diabetes care team to
talk about your physical

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activity plans.

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It is important to choose
an activity you enjoy

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because the more you enjoy
it, the easier it will be

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to make it a routine.

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Listening to music or
books on tape or watching

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your favorite show on
your TV or tablet while

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exercising can help.

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Here are some other tips
to help keep you on track.

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Make physical
activity a priority.

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Schedule it into your
day and guard that time -

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don't let anything
get in your way.

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Work with your care team
to set goals that are

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realistic and achievable.

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At first, your goal may be
to walk just ten minutes a

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day.

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When you can do that, make
your goal 15 minutes a

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day.

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Steadily increase the
amount of activity you do.

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 "Right now I'm pretty much about 7,000, 7,500 steps a

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 day, and I'm trying to increase it again, and so

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 what I'm usually trying to do is maybe just adding

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 between 100 and 500 steps a day.

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 That would be great."

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Aim for 30- 60 minutes of
aerobic activity on most

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days of the week.

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For weight loss
you may need more.

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You may want to ask a
friend or family member to

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join you.

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Each of you can
encourage the other.

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 "I have friends that exercise with me now, and

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 they exercise because they know I'm going to be

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 there."

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And as you stick to your
routine, reward yourself.

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Keep track of how well
you're doing by keeping a

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log.

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Write down when you were
active, what you did, for

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how long, how you felt
afterward, and track your

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blood glucose results
before and after physical

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activity.

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This log will help you see
your progress and will be

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important when you meet
with your diabetes care

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team.

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If you skip your session
for any reason, don't

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think of it as a failure.

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Everyone needs a break
every now and then.

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Just get back to working
out as soon as you can.

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Remember how good exercise
is for you, both mentally

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and physically.

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And finally, find ways to
add physical activity into

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your daily routine.

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When shopping park further
away from the store and

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walk.

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Take the stairs instead
of the elevator.

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Use a push mower instead
of a riding lawn mower.

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Soon you won't even notice
you've added more healthy

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activity to your routine,
you'll just enjoy the

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health benefits.