Getting Your Exercise
Phone calls. Groceries. Family time. They can all count toward your goal of managing your diabetes.
Researchers have good news to share—exercise has some amazing health benefits. But even more amazing is that you don't need to be a hard-core athlete to enjoy the benefits of fitness. Although experts recommend at least 30 minutes of exercise a day, three 10-minute sessions work just as well as one 30-minute bout. And forget about "exercise"—just focus on 30 minutes of movement a day. It all adds up to bring you closer to fitness!
For tips on becoming more active every day, view our slide show:
1. Stroll With A Friend
The minutes will pass quickly as you talk. Plus, you’ll be less likely to skip your workout when you know someone is depending on you.
2. Walk With A Dog
He’ll prod you to get out the front door, even on the most dismal days.
3. Take A Virtual Hike
With Web-walking USA, you can travel a virtual scenic trail. Log your walking time to help keep you motivated. Find this program and more at walking.about.com.
4. Try A Relay
Carry grocery bags into the house one at a time.
5. Make A Splash
Pool-based classes, such as water aerobics and lap swimming, are easy on your joints.
6. Move To A Movie
Pop in a DVD, get on the treadmill, and walk while the plot unfolds.
7. Book It
Listen to books on tape as you walk.
8. Make Dancing Dates
Go to a dance club or take dance lessons.
9. Dance At Home
Put on tunes and dance—even while you’re doing other activities.
10. Move At The Mall
Safety and climate control can make it a great walking location.
11. Get Fit Gardening
As you dig, water, and pull weeds, you’ll use muscles all over your body.
12. Bowl It Up
Bowling can burn up to 225 calories an hour.
13. Visit The Zoo
By the time you see all the animals, you’ll have walked more than 30 minutes. Museums work too.
14. Park It
Find and explore a new local park every month. Then walk its paths.
15. Enjoy The Ride
Elektra, Fuji, and other manufacturers have designed comfort bikes that allow you to sit upright and easily put a foot down when necessary.
16. Try Tai Chi Or Qigong
Check your local hospital or Y for these martial-arts classes. They’re gentle on the joints, and they help improve balance.
17. Step It Up
For a few bucks, pedometers can serve as priceless motivation boosters. Wear one to record your average number of daily steps. Then increase your steps each day, tracking your progress on a calendar.
18. Use Kitchen Time
Stand an arm’s length from the counter, and push your arms against it. Push in and out to work your arms and shoulders.
19. Be Ready On The Road
Keep sneakers, a Frisbee, tennis rackets, or other fitness gear in your trunk. Then whenever you have extra time and you’re near a park, get active.
20. Sit And Squeeze
Whenever you find yourself sitting—in a meeting at work or in a traffic jam—squeeze the muscles in your butt, arms, shoulders, tummy, back, and legs. Hold for 5 counts, then release.
21. Add A Walk
Going to the mountains? A relative’s house for a visit? Out to dinner? Wherever you go, build a short walk into your activities.
22. Stand Before You Sit
When you’re about to sit down in a chair, do a squat. Begin to sit down, and as soon as your tush nears the seat of the chair, stand back up.
23. Reap A Reward
Walk to the bookstore for a new read.
24. Watch It
Set an alarm to go off every so often to remind you to stand up, stretch, and walk for about 10 minutes.
25. March It
March in place while folding clothes to burn a few extra calories.
26. Skip The Cart
At the grocery store, carry a basket in each hand. If you use a cart, pick up the pace when near temptations.
27. Walk And Talk
While talking on a cordless or cell phone, walk around the house or up and down your driveway.
28. Take TV Breaks
Walk in place or do squats during commercials.
29. Just Play
Take your kids or grandkids to the playground, and join them on the equipment.
30. Ditch The Drive-Through
Walk inside the bank or dry cleaner.
