Living with diabetes can be tough, especially when work keeps you busy. The role of exercise in managing blood glucose and improving heart health is proven beyond doubt. So, it is essential to incorporate physical exercise into daily routine. In addition, exercise can improve blood pressure, cholesterol and reduce stress. Energy expenditure can happen with exercise and with improved general physical activity. This is called Non Exercise Activity Thermogenesis (NEAT) So, despite the limited time, find methods to improve exercise and NEAT.
If you’re struggling to fit activity into your busy workday, here are some easy ways to help you stay active with diabetes:
• Take the stairs instead of the elevator: It’s a great way to get your heart pumping and burn extra calories.
• Take a walk during your lunch break: A short walk can give you some exercise and fresh air. Even a quick 10-minute stroll is beneficial. The walk can be replaced with exercises like jumping jacks, pushups etc. to avoid being monotonous.
• Stand up and move every hour: Sitting all day isn’t good for your health. Set a reminder to stand up and move around a bit every hour.
• Join a walking group with coworkers: Walking with colleagues makes it more enjoyable. You can encourage each other to stay active.
• Take a fitness class before or after work: Classes can keep you motivated and add variety to your routine. Try yoga, Pilates, or strength training.
• Do yoga pose to relieve stress and boost flexibility: Yoga helps reduce stress and improve flexibility. Simple poses like mountain pose and downward dog are great options.
• Use a pedometer or fitness tracker to monitor your steps: A tracker helps you set goals and see your progress. Aim for at least 10,000 steps a day.
• Park farther from your workplace entrance: Parking farther away means you’ll walk more and burn extra calories. If you take public transport, try getting off a stop or two early and walking the rest of the way.
• Take stretch breaks: Sitting for too long can make your muscles tense and tired. Make sure to take stretch breaks during your workday. Stretch your arms, legs, and back every now and then.
• Choose the longer route sometimes: Instead of always picking the quickest path, opt for the longer route to add some extra steps to your day. Whether it’s walking to the restroom, the printer, or the break room, those steps can add up.
By adding these simple activities to your day, you can stay active and can make a big difference in managing your diabetes while maintaining a busy schedule. Remember, small changes can lead to big improvements in your health and well-being.
Mrs.Rejitha Jagesh, MSc