Food & Fitness

• Quick tips for how to increase your daily activity.

Being active is a big part of living a healthy lifestyle. It offers up many health benefits. This is true for people of all ages and especially true for people with diabetes or those at risk for type 2 diabetes.

Check out the benefits of being active, how much activity is best for you and get a few tips to become more active now.

First, Get Your Doctor’s Okay

Since people with prediabetes and diabetes may have a heart or other diabetes-related problem, ADA suggests you get your doctor’s OK.

Find a Few Activities You Enjoy

Make sure these fit into your busy schedule. Perhaps you choose one you can do outside and one inside for when the weather is bad or it’s too cold. Select one activity that helps you burn calories and glucose (like walking or biking) and another one that helps you build muscles (like lifting or walking with light weights or using the machines at a fitness place).

Start Slowly

Set your first goal at three ten minute walks each week or even less. If you reach this goal, increase the number of minutes you walk. Then increase the number of times a week you walk.

Find a Partner or Join an Exercise Group

This can help you stay on track and make exercise more fun. Look in your area for a mall or local walking program. Or find an online group.

Be Active in 10-minute Spurts

Don’t feel that if you can’t exercise for 30 minutes at a time, it’s not worth it. It’s just as good to add up 10 minutes here and 10 minutes there for a total of 30 minutes. This may be easier to fit in.

Be More Active All Day

Think about what you do each day and how you can work in more steps. Can you take the stairs more often instead of an elevator? Can you park further away from where you work, shop, or do errands? Can you get up to change the TV channel rather than using the remote? You’ll be amazed at how these extra minutes and steps add up.

Make a Plan

People tend to be more successful when they set specific physical activity goals for themselves. Once you set a realistic, specific goal for yourself, make a plan to achieve that goal. It may help to write down your goals and your plan.