Exercise is essential for everyone's health, but it holds particular significance for those managing conditions like diabetes. A question I often get is: "What is the best exercise?" My answer is always the same—the one you'll keep doing. If you exercise only because someone told you to, chances are you’ll do it for a while and then stop. The key is to find something that truly works for you.
For some, exercise is a solo, meditative experience. Activities like biking or swimming provide time to reflect and decompress. Others enjoy the social aspect, engaging in Zumba, aerobics, or my personal favorite—line dancing. Some thrive on competition, joining pickleball or tennis leagues. The most important thing is that you find something you love and stick with it.
Cardio and Strength Training: A Winning Combination
While finding an enjoyable activity is crucial, incorporating both cardiovascular exercise and resistance training is equally important. Each type of exercise provides unique benefits. Our muscles are metabolically active, meaning they burn calories and carbohydrates. The more toned and developed your muscles, the better your body utilizes glucose. This is particularly beneficial for individuals with diabetes, as muscle mass helps lower insulin resistance and maintain stable blood sugar levels. The more physically active you are, the stronger your muscles become, making it easier to engage in and sustain exercise routines.
Health experts recommend at least 150 minutes of moderate-intensity exercise per week. However, "moderate intensity" varies from person to person. If you’ve been sedentary for a long time, even walking can be a challenge. Over time, as your endurance improves, you can push yourself further and increase your intensity.
The Dangers of a Sedentary Lifestyle
The phrase "sitting is the new smoking" has become popular for a reason. Research has shown that prolonged sitting—eight hours a day or more—can be just as detrimental to your health as smoking cigarettes. A sedentary lifestyle increases the risk of premature death, particularly from conditions like cardiovascular disease and type 2 diabetes. Incorporating regular movement throughout the day is crucial. This can be as simple as parking farther from your destination, taking the stairs, or setting reminders to stand up and stretch every hour.
Wearable fitness devices can help remind you to move, but if you don’t have one, make a conscious effort to get up and move around. If you’re tied to a desk or Zoom meetings, consider seated exercises. Leg raises, resistance band movements, and even bicep curls with water bottles are simple yet effective ways to stay active while working.
Overcoming Exercise Barriers
I understand that making lifestyle changes is challenging. I’ve been there, and I still navigate those changes myself. When someone tells me they’ve stopped exercising, I always ask why. Identifying the barriers—whether it’s time, cost, or convenience—helps find practical solutions.
- "I can't afford a gym membership." No problem! There are plenty of at-home workouts that require no equipment.
- "It's too hot (or too cold) to walk outside." Find an indoor alternative like stretching, bodyweight exercises, or even dancing in your living room.
- "I just don’t have time." Time won’t magically appear—you have to schedule exercise like an appointment. Even 10-15 minutes of movement can make a difference.
Developing a consistent exercise habit takes time. It’s okay to start small. The most important thing is to start and build from there.
Ready to Take Control of Your Health?
At Brooktree Consulting, we specialize in helping individuals make sustainable lifestyle changes. If you need guidance on how to incorporate exercise into your daily routine, manage diabetes, or improve your overall health, we’re here to help. Schedule a free discovery call today and take the first step toward a healthier you.
Visit Brooktree Consulting to learn more about our personalized health and wellness programs. Let's work together to create lasting, meaningful changes in your life!
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