Aerobic Exercise
Aerobic exercise, sometimes referred to as "cardio," is usually recommended by healthcare providers for people with type 2 diabetes.
Aerobic exercise makes you breathe deeper and makes your heart work harder. Doing some type of aerobic exercise on most days of the week for about
30 minutes has been shown to help people with type 2 diabetes. If you can't exercise for 30 minutes at a time, that's ok too. Getting in 10 minutes of
exercise at a time for a total of 30 minutes can be just as good as getting 30 minutes in all at once. Work with your healthcare provider to determine what works best for you.
 |
Dancing
Dancing can be a fun way to get you up and moving. If you like dancing, you can sign up for a local dance class. If you'd rather dance at home, turn on your favorite soulful CD or radio station and dance for 10 minutes before dinner. You can even dance in place while you brush your teeth in the morning! |
 |
Walking
Walking is a great way to start being more active, since you don't need any special equipment or training. If you are not ready for the recommended 30 minutes of walking on most days of the week, you can begin with 10-minute walks several times a week, and then add a few minutes every time you walk. You can walk outside during good weather or inside at a mall. |
 |
Jogging
If you're looking for higher intensity aerobic exercise, jogging is an option. Because of its intensity, be sure to talk about jogging with your healthcare provider before you start. |
 |
Chair exercises
If other exercises hurt your knees, the American Diabetes Association recommends chair exercises. Many types of exercise can be modified so they can be done in a chair. Check with your local community or senior center for chair exercise classes. |
Gospel Aerobics
Another popular type of exercise is Gospel aerobics, a Christian-based aerobics that uses contemporary gospel music as its motivation. It encourages health and wellness using dance, praise and worship as its foundation.
Designed to teach, motivate and encourage its participants, Gospel aerobics offers transformation of the body and soul through safe and effective physical activity. Work with your healthcare provider to find out if gospel aerobics can fit into your exercise plan.
Everyday Activities Count!
Exercise does not have to mean putting on workout gear and heading to the gym. There are lots of ways to be active throughout the day, which can help burn calories and increase your energy level. These small changes can really add up!
- Walk instead of drive to do your errands during your lunch break
- Take the stairs when going between floors instead of using the elevator
- Do yard work, like planting flowers, raking or weeding
- During a coffee break at work, walk around the parking lot or stretch
- Do housework such as cleaning the windows or vacuuming
- Park farther away from stores in the parking lot so you can walk more