Routines that Reward

Exercising regularly, eating consistent portions, and staying on track--these simple actions can help benefit your blood sugar levels. Here's more guidance.

There's no one way for people with diabetes to live healthfully, which means it's an opportunity to create your own plan. "It's about coming up with routines that fit—not for the next two weeks, but for the rest of your life," says Martha Mitchell Funnell, RN, a certified diabetes educator at the Diabetes Research and Training Center at the University of Michigan. Here's what she suggests to find success.

Make it possible. If you decide to start exercising Monday and haven't set aside the time, then it probably won't happen. "Choose an activity that you like," says Funnell, "something that you can do—that's going to fit in with your life. Otherwise you may be setting yourself up to fail."

Ask these questions. On a scale of 1 to 10, how important is this activity to you? How confident are you about your success? "We know from studies that people who believe they can do something are more likely to be successful," says Funnell. "Putting those two things together—the importance and the confidence—is what gives you willpower."

Break it down. The recommendation for people with diabetes is about 150 minutes of exercise a week (roughly 30 minutes, five or six days weekly). Funnell suggests you break the activity into three 10-minute increments daily. Park and walk 10 minutes to work. Walk 10 minutes at lunch or break. Do 10 minutes of vigorous housework. Put the music on and dance or climb stairs for another 10 minutes.

Keep it steady. "Don't neglect to eat all day long, and then from 6 p.m. to midnight eat everything in the house," says Funnell. "Eat consistent, small meals throughout the day with the focus on managing blood glucose levels."

Get back on track. If life gets crazy or you splurge at a party, don't beat yourself up. Own your decision, pay attention to the consequences, and realize that you can start again tomorrow, knowing better what works for you. "A lot of people get defeated in this situation," says Funnell, "and that's the struggle—to acknowledge the decision and say, 'Today I'm going to make a different choice."

Beat the boredom. Be flexible with your routine. If after two months, you're tired of walking by yourself, find a friend for company, join a gym, or take part in a community-center program. If swimming was great for the summer but uncomfortable in the winter, shift to a dance class or yoga. The important thing is to know yourself and avoid boredom by keeping it fun.

Do it for yourself. Baby boomers are the generation that said, "We're not going to do what everybody else says we should do." That holds true for their independent approach to diet and exercise. "It's not about doing it for your doctor," says Funnell. "If you're not doing it for yourself, you're wasting your time. It really has to be what you want to do for you."