“I’m too tired after work to exercise.”
Exercise before work
Exercise during the day
Activity tips
- Go for a walk in the morning
- Lift light weights at home
- Walk a note to a co-worker instead of calling them on the phone
Tired
Time
“I don’t have time to exercise for 30 minutes a day.”
Every step counts
Split up your activity
Exercise 10 minutes 3 times a day
Activity tips
- Work in the garden
- Use stairs instead of an elevator
- Rake leaves
- Go dancing
- Use TV breaks to stretch
Walking Plan
| Week | Warm Up | Target Zone Exercising | Cool Down | Total Time |
|---|---|---|---|---|
| 1 | Walk slowly for 5 minutes |
Then walk briskly for 5 minutes | Walk slowly for 5 minutes |
15 minutes |
| 2 | Walk slowly for 5 minutes |
Then walk briskly for 7 minutes | Walk slowly for 5 minutes |
17 minutes |
| 3 | Walk slowly for 5 minutes |
Then walk briskly for 9 minutes | Walk slowly for 5 minutes |
19 minutes |
| 4 | Walk slowly for 5 minutes |
Then walk briskly for 11 minutes | Walk slowly for 5 minutes |
21 minutes |
| 5 | Walk slowly for 5 minutes |
Then walk briskly for 13 minutes | Walk slowly for 5 minutes |
23 minutes |
| 6 | Walk slowly for 5 minutes |
Then walk briskly for 15 minutes | Walk slowly for 5 minutes |
25 minutes |
| 7 | Walk slowly for 5 minutes |
Then walk briskly for 18 minutes | Walk slowly for 5 minutes |
28 minutes |
| 8 | Walk slowly for 5 minutes |
Then walk briskly for 20 minutes | Walk slowly for 5 minutes |
30 minutes |
| 9 | Walk slowly for 5 minutes |
Then walk briskly for 23 minutes | Walk slowly for 5 minutes |
33 minutes |
| 10 | Walk slowly for 5 minutes |
Then walk briskly for 26 minutes | Walk slowly for 5 minutes |
36 minutes |
| 11 | Walk slowly for 5 minutes |
Then walk briskly for 28 minutes | Walk slowly for 5 minutes |
38 minutes |
| 12 | Walk slowly for 5 minutes |
Then walk briskly for 30 minutes | Walk slowly for 5 minutes |
40 minutes |
Stay Safe
Find a friend to walk with and always
wear diabetes identification jewelry.
Stay Safe
Drink lots of water
If you have pain, STOP!
Stay Safe
Start slowly
Check your blood sugar
Carry a snack
Stay Motivated
Getting Started
- Find an activity you like
- Make sure it is right for you
- Walking is a great way to get started
How Long Should You Exercise
- Start slow 10-15 minutes a day
- Increase to 30 minutes a day when you can work up to 5 days a week
Best Exercises
Whatever exercises you can do without causing pain are best!
Ask your doctor before starting an exercise program!
