Exercise - Getting Started

Question: How do I get started?

Answer: Your first steps toward a more active lifestyle should begin with a thorough medical examination. This is the only way to make sure your exercise program meets your individual needs. One exercise program does not fit all. Everyone is different, and your exercise plan needs to be based on your health and your body’s needs. Working with your health-care team will give you the confidence of knowing that you’re doing all you can to avoid the pitfalls and reap only the benefits of exercise.

Question:I always put exercise off. How can I get going?

Answer: The first thing you should do is set some realistic goals for yourself. For example, this might be as simple as a walking program in which you walk around the block for 15 minutes a day. Then you should gradually build up your program and set new goals in order to stay motivated.

Question:Is it smart to exercise with someone else, or should I just do it alone?

Answer: Exercising with a partner is an excellent idea.  When we exercise by ourselves we sometimes get discouraged and lose interest. However, an exercise buddy often provides the necessary encouragement and motivation to help us succeed.

Question:I’ve tried to exercise before and didn’t stick with it. How can I keep from getting discouraged?

Answer: The following tips can help you stick with your exercise program:

1. Set a schedule and keep it. Make the commitment to exercise just as you would any other important appointment. Remember, habits are developed through practice.
   
   

2. Get a training partner. We all have days when we are easily tempted to skip our workout. Your partner and you can be strong for each other and strengthen your collective resolve. It also helps if you and your partner have similar goals so that you can exercise at the same level. A training partner who is aware of your diabetes can also keep your exercise sessions safer for you.
   
   

3. Cross-train. Doing the same thing every time you exercise can get boring. Many people alternate exercises daily. It’s called cross-training. This is a method in which you alternate between forms of exercise to prevent putting a specific strain on a particular part of the body day after day. In other words, you might ride a bicycle one day, walk the next, and swim another day. It not only gives you variety in your routine but reduces the risk of injury by letting your body rest and repair between sessions using the same muscles.
   
   

4. Set goals. Setting specific goals for yourself and then evaluating how you are doing with your goals is a great way to keep on track. But goals can work against you, too. If you set a goal that is not quickly attainable, you might get discouraged when you don’t see immediate progress. Be realistic in your goal-setting. Like Rome, your healthier body can’t be built in a day.
   
   

5. Reward yourself. One good way to keep your motivation high is to reward yourself when you accomplish a goal. For example, decide that if meet this month’s goal, you will reward yourself with some new clothes, a compact disc, a new book – anything that will help keep you committed. Another hint: don’t use food as a reward.

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