Along with a healthy, well-balanced approach to eating, it’s important to get moving. Regular, physical activity can improve your blood glucose, reduce insulin resistance; and help you shed pounds and keep them off.

The benefits of exercise go beyond better diabetes management. Physical activity reduces stress and depression, increases your energy level and helps you get a better night’s sleep. It also lowers your risk of heart disease and stroke.

Make a daily time commitment to physical activity. Thirty minutes or more a day, at least five days a week, is a good goal for many people. If you’re trying to lose weight, you may want to exercise longer. The good news is the activity doesn’t have to be all at once. Raising your heart rate for even 5–10 minutes several times daily improves your fitness.

If you’re out of shape, don’t despair. Start slowly and build up your activity over time. Here are some ideas to get you going:

• Include routine household activities such as gardening, laundry and vacuuming and in your plan.
  
  
• Choose things you enjoy like dancing or bowling.
  
  
• Be realistic. If you pick an overly ambitious activity you may get discouraged.
  
  
• Take the stairs instead of the elevator.
  
  
• Park farther away from the entrance of the grocery store or shopping mall.
  
  
• Walk to the corner store instead of getting in the car.
  
  
• Take a brisk 10-minute walk after every meal.
  
  
• Mix it up. Choose activities you can do alone and with others.
  
  
• Join a water aerobics class.
  
  

Before you start any new activity, talk to your doctor or diabetes educator about safety.Because people with diabetes are more vulnerable to foot problems, it’s a good idea to use poly-blend socks and moisture-control mid-sole inserts. Do some gentle stretching before you start—your knees with thank you.

Drink water before, during and after exercise. Some drugs for diabetes, heart disease and high blood pressure increase your risk of dehydration, which can affect your blood glucose levels. Check with your doctor if you’re taking medication.

Always pay attention to what your body’s telling you. If you’re pushing too hard, your body may let you know during or after exercising through symptoms such as dizziness, nausea and muscle pain. Exercise is supposed to make you feel better, not worse. If you experience chest pain or tightness, pain in your arm or jaw, severe shortness of breath, or heart palpitations, get medical help.