It lowers your blood glucose and helps your body use insulin better. It also aids weight management, lowers cholesterol and blood pressure, and reduces risk for heart disease and stroke. Being active also enhances feelings of well-being, relieves stress, improves circulation and builds strength and flexibility.

You don’t have to invest hours at the gym to reap the benefits of physical activity. All it takes is 30 minutes of physical activity on most days of the week—and you can even accumulate this amount in shorter time periods of 10 or 15 minutes.

Getting Started

• Pick the right activities. Choose enjoyable activities that suit your schedule and fitness level. Walking is great, especially if you’re new to being active—and it’s easy to work walking into your day. You can go for a planned “power” walk or squeeze in short stretches during the day by parking far from the door, getting off the bus a few blocks sooner than usual or walking to the store instead of driving.
  There are plenty of other options, too, such as swimming, biking, dancing, strength training—even housework and gardening.
• Commit to it. Make exercise a priority by scheduling it right on your calendar. Get support from family members and friends by asking them to “work out” with you, or just cheer you on.
• Get more tips on starting an exercise program.

Special Tips When You Have Diabetes

• Check in with your diabetes care team. Before you begin a physical activity program, ask your doctor or Certified Diabetes Educator (CDE) whether some activities are better for you than others. Your CDE or Registered Dietitian (RD) will also help you time your meals and snacks and adjust your medication schedule to make sure your blood glucose doesn’t get too low during exercise.
• Time it right. The best time to exercise is one to three hours after you eat. Don’t exercise if you’re fasting, it’s been longer than four hours since you’ve eaten or if your blood glucose is low before starting. Learn about eating for exercise when you have diabetes.
• Be prepared. Blood glucose goes down during physical activity and afterward for up to several hours, so be alert to any changes. Keep an extra blood glucose meter, test strips, portable snacks and blood glucose tablets nearby or in your workout bag. Consider wearing a diabetes identification bracelet or shoe tag at all times, but especially when exercising.
• Stay hydrated. Getting dehydrated can negatively affect your blood glucose levels. Make sure to drink enough fluids before, during and after you exercise, especially in very hot or cold temperatures when your body loses more fluid. Water is always a good choice. Your CDE or RD can help you plan what, when and how much to drink when you work out.
• Care for your feet. To keep your feet dry and avoid blisters, wear shoes that fit properly and well-fitting polyester or cotton-polyester blend socks. Check your feet for blisters or other problems before and after you exercise.