You probably already know that exercise is key to managing your diabetes. It helps you control blood glucose levels, lose weight and maintain overall health. What you might not know is that you don't have to join a gym to get these benefits!

A 2002 study published in the "New England Journal of Medicine" reports the same major health benefits in women who only walked and those who performed vigorous exercise. And you can gain as much benefit performing these activities in small increments as you do from structured exercise sessions. What matters most is how much total exercise you get each day. (See table of physical activity recommendations).

If you've never exercised regularly before, consult your doctor to determine if there are any activities or intensity levels you should avoid. Exercise lowers blood glucose levels, so always test before exercise, know how exercise affects your blood glucose levels and drink plenty of fluids to stay hydrated.

Once you get started, you'll be amazed at the many opportunities for getting and staying active that exist all around you.

No gym or fancy equipment needed
"You really don't need to run on a state-of-the-art treadmill at a fancy health club to make yourself healthier," says Bryan Bordeaux, D.O., a postdoctoral fellow at Johns Hopkins University School of Medicine. "What you want to do is increase the amount of exercise in your daily life. There are lots of simple ways to do that."

Different types of physical activity provide different benefits. Cardiovascular exercise such as walking, biking, swimming or light yard work works your entire body to increase your heart rate. Strength training such as lifting, pulling or pushing heavy objects requires you to use only certain muscles to increase bone and muscle mass. Stretching activities such as yoga or working with an exercise ball increase flexibility. The more vigorous the activity, the greater the physical fitness rewards and calories burned.

Of course, it's okay to spend an hour at the gym three times a week. But you can derive the same benefits simply by changing the way you approach everyday activities. And, unlike planned exercise at the gym, you don't have to spend an entire hour working out to change your lifestyle. "It's just as effective to engage in small chunks of activity throughout the day," says Bordeaux. "For example, if you walk up and down the stairs for a total of 10 minutes each day, this is equivalent to spending 10 minutes on a stair machine."

Exercising at home
Let's look at ways to change your lifestyle by exercising at home. If going to the gym is inconvenient or too expensive, tune in to the growing number of cable exercise programs, or rent or buy exercise DVDs to work out in the comfort of your own home. "Your body doesn't know if you're doing jumping jacks in your basement or at the local gym," notes Bordeaux.

You also don't need expensive weight training equipment to fortify your muscles. You can walk or sit and lift household items (cans of food work well) as weights, or do push-ups or sit-ups. "These are easy, inexpensive ways to increase your strength and lower your blood glucose," says Bordeaux.

Many of these techniques also work well when traveling when you might not have access to exercise equipment.

Everyday activities
Your daily household activities help you burn calories, too. Does your kitchen floor need mopping? Isn't it time you cleaned out your attic? Have you tended your garden lately? Each of these activities can burn more than 200 calories an hour, according to Bordeaux, and that can help you lose extra weight, which is so important in managing your blood glucose levels. (Read "Exercise Facts—Cardiovascular Activity" for more ideas on exercises and everyday activities and the calories you burn per minute when you do them.)

Look for opportunities
Take advantage of opportunities to stay active right in your neighborhood. For example, consider these alternatives to using your car:

• Walk to the grocery store.
  
• Take public transportation to the movies.
  
• Walk with your child to or from school.
  
• Walk to a friend's house.
  
• Walk your dog the long way around the neighborhood—he'll love it, too!

And here are physical activities you can do easily at work:

• Park in a spot far from your office for a longer walk to your desk.
  
• Take the stairs instead of the elevator.
  
• De-stress with a walk around your building instead of another cup of coffee.
  
• Grab lunch at an eatery that's a little farther away, or walk to a nearby park or bench with your healthy bag lunch.

When it comes to staying active, a little bit at a time can go a long way toward helping you reap its benefits. Look around you. An active lifestyle is easier than you think!

© 1996-2006, Johns Hopkins University. All rights reserved. All information presented here is intended for your general knowledge only and is not a substitute for medical advice or treatment for specific medical conditions. You should seek prompt medical care for any specific health issues and consult your physician before starting a new fitness regimen. Use of this information is subject to the disclaimer and the terms and conditions of this Web site. Johns Hopkins abides by the terms of the HONcode principles of the Health On the Net Foundation.

The information presented here is compiled by Johns Hopkins University School of Medicine with editorial supervision by one or more members of the faculty of the School of Medicine pursuant to a license agreement with LifeScan under which the School of Medicine and faculty editors receive payment for services rendered within the scope of the license agreement.

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