Aim for 40-60 minutes of movement a day. Here are your assignments:
>Walk five to seven times a week.
Follow the walking plan outlined on page 15 religiously. If it's raining, walk in the shopping centre. If your work schedule gets in the way, walk before work. The only way to tum an activity into a habit is to do
it regularly. You'll start with easy 15-minute walks and work your way up to 40-minute walks at the end of 10 weeks. Then, if you like, add five minutes a week until you're walking for 60 minutes. Check your
walking shoes regularly to make sure they have enough cushion left.
>Sneak more movement into every day.
Exercise doesn't have to happen just while you're 'exercising'. Working up a sweat while gardening, kicking a ball, playing tennis all count. Need extra motivation? Go to a sporting-goods shop and buy a pedometer. Keep it on all day, and aim to reach 70,000 steps a week (10,000 steps per day) by the end of 20 weeks.
>Spend 10 minutes a day strengthening or stretching.
Strength exercises, also called resistance training, along with stretching different muscle groups, are important tools in your diabetes management armoury. You should aim to do 10 minutes of strength training or stretching every day - but discuss with your doctor what sorts of strength exercises, such as arm circles, leg lunges and wall push-ups, are most suited to your situation.
>Burn kilojoules at every opportunity.
Take the stairs instead of the lift, park in the car space furthest away from where you are going, return the shopping trolley all the way to the supermarket ... every little bit of effort counts.
Get out and find your stride again!
Why? Physical activity increases your cells' sensitivity to insulin, which allows them to soak up more glucose, lowering your blood glucose level. If you have Type 2 diabetes, it could even help you
get off insulin or diabetes medication, or at least lower your dose. Tell your doctor about your planned activity program to check it's okay for you.
Starting today, we want you to lace up a good pair of walking shoes and walk three times a week, building up to seven times a week. Start slowly and gradually pick up the pace and add to the length of your walks, so by Week 10 you'll be working your heart and muscles enough to make a difference. Keeping a record of your walking will help you to persevere.
To stay motivated, walk with an equally motivated friend. You can also buy a pedometer and log your steps. Aim for a total of 70,000 steps a week. If you take insulin or certain diabetes tablets, test your blood glucose level first and if below 6 mmol/L, you may need an extra carbohydrate snack before starting out, to avoid hypoglycaemia. Time your workout so that you're not exercising when the insulin or medication activity peaks.
For the same reason, try to exercise after a meal or a snack and always carry a snack of easily absorbed carbohydrate with you (a sugary drink, jelly beans or glucose tablets). If you start to feel shaky or light-headed during your walk, stop walking and have your snack, and then resume walking once you feel better. It is important to stay well hydrated when out walking, so carry a water bottle with you and sip it regularly.