Diabetes And Exercise

Tip #7: Adopt an exercise buddy.
You don’t have to exercise alone! Get yourself a reliable exercise buddy, and bring the whole family along (even the dog). An exercise buddy increases your likelihood of showing up and also makes your activities more fun. Having a good social network to support your exercise habit will help your adherence over the long run.

Tip #8: Reward your progress.
Who says that stickers and treats are just for kids? Keep track of your progress, and reward yourself. If you have already started an exercise program and are having trouble keeping it up, set realistic exercise goals or milestones to keep track of your hard work, and set up rewards for yourself when you meet them.

Tip #9: Put your exercise down on your calendar.
Actually schedule your exercise by writing it down in your schedule or calendar like you would for other appointments or activities. Break up your larger goals into stepping-stone goals, like smaller goals by the day, week, and month, and if you miss one of your goals, try to make the rest of them happen anyway.

Tip #10: Keep it fun, simple, and varied.
Most adults need for exercise to be fun, or they lose their motivation to do it over time. To prevent boredom, try varying your exercise frequently – both what you do and how hard or long you do it. Knowing that you don’t have to do the same workout day after day is very motivating. Occasionally work in activities that you truly enjoy, be it social dance or golf (as long as you walk and carry your own clubs).

Tip #11: Don’t make your workouts too hard.
Don’t start out exercising too intensely, or it will feel too hard, and you’ll quit doing it. If you can’t comfortably carry on a conversation with someone else while you are exercising, then you are working harder than you need to. Focus instead on exercising a little bit longer at a slower pace instead of burning yourself out.

Tip #12: If you fall off the wagon, get yourself back on, but start up slowly.
A short break from your normal routine – such as for vacations, illness or injuries, or other changes in your normal schedule – does not mean that you can’t start scheduling your physical activity back in again. You may need to begin or start back at a lower intensity to avoid burnout, muscle soreness, or even injury.

For more information on becoming more motivated to be physically active and live well without focusing on weight loss, please consult my new book, The 7 Step Diabetes Fitness Plan: Living Well and Being Fit, No Matter Your Weight, available nationwide from Marlowe & Company on January 9, 2006.

Read Dr. Colberg-Ochs’ bio here.

For more information on Sheri Colberg-Ochs, visit her website.