Being active is a big part of living a healthy lifestyle. This is true for people of all ages and especially true for people with or at risk for pre-diabetes or type 2 diabetes. Adults should strive for a minimum of 30 minutes of exercise most days, and children should aim for at least 60 minutes of exercise.

Exercise can include a variety of activities such as walking, gardening, yard work, swimming, or even cleaning the house. Here are a few reasons why being active should be a priority:

1. Regular activity may improve blood glucose management.
2. Activity helps your heart pump stronger and slower resulting in lower blood pressure.
3. Exercise can raise good cholesterol (HDL) and lower bad cholesterol (LDL) and triglycerides.
4. Activity can lower blood glucose and weight. This may lower how much insulin or other medication is needed for someone who has diabetes.
5. Activity burns calories. Being active may help a person lose weight, and staying active can keep it off.
6. The risk of heart attack or stroke, some cancers, and bone loss is reduced.
7. Regular activity gives a person more energy throughout the day and helps with sleep quality at night.
8. Exercise is a great stress reliever. Work out or walk off daily stress.
9. Weight bearing activities, such as walking, make bones stronger.
   Strength-training activities, such as lifting light weights, make muscles strong.
10. Regular exercise can improve overall flexibility making it easier to move while performing day to day tasks.

Even though the benefits are great, many people have difficulty making exercise a regular part of their day. Think about what’s keeping you from being active and then look into ways to overcome the barriers.

Barrier: I don’t have time.
Solution: Do as much as you can. Every step counts. Start with 10 minutes a day and work your way up.

Barrier: I’m too tired after work.
Solution: Plan to do something active before work or during the day.

Barrier: Walking hurts my knees.
Solution: Try another activity such as biking or swimming.

Barrier: Exercise is boring.
Solution: Find something you enjoy doing. Be creative and try different activities on different days. Exercise with a friend and make it social.

Most adults without medical problems don’t need their doctor’s OK to exercise. But because people with pre-diabetes and diabetes may have a heart or other diabetes-related problem, the ADA suggests getting your doctors OK before beginning an exercise program.

Dawn Hedlund, R.D., L.D. is the Wellness Coordinator at Roseau Area Hospital and Homes. To learn more about improved health and wellness, call her at (218) 463-2500. The information above was adapted from text provided by the American Diabetes Association. For more information, check out their website: www.diabetes.org.