For some people with diabetes, the thought of “exercise” can seem downright terrifying. We can help lift that fear by encouraging them to start with baby steps and substitute the term “activity” for “exercise”. Reassuring people that “any movement is better than no movement” allows them to shift their perspective and give themselves credit for something as simple as walking to the mailbox. 

With spring in the air, it’s a perfect time to take a fresh approach to encourage activity.

The majority of people with diabetes are aware that regular activity is integral to diabetes self-care. With thoughtful coaching, we can support them to meet the target of 150 minutes of walking (or other activity) a week coupled with strength training.

Coach Beverly has outlined five strategies that she has found helpful in encouraging people to move more.

Everything off the Couch Counts

The goal is to accumulate about thirty minutes of activity a day, so taking a 10-minute walk after breakfast means they are one-third of the way there. Other activities that count include; gardening, housework, yard work, shopping, chasing kids, and those dance moves people do when no one is looking,

Keep it Practical and Fun

Starting and keeping new habits is challenging. By integrating activity into everyday life, people are likelier to keep it up. If the movement brings them joy, that is an added benefit. An excellent starting strategy is asking them what activities they like. Then explore if they can add it to their typical day. For example, taking a walk during a lunch break or hitting the gym before heading home. What about lifting weights with the kids or helping with after-dinner cleanup instead of relaxing in that favorite comfy chair? Joining an organized sport or dance class is also an option.

Download Activity Cheat Sheet

Activity Quips that Help Reignite the Passion

These simple sentences capture people’s attention and help them take that first step toward more movement. Please feel free to borrow and use these sayings in your practice!

• Even a ten-minute bout of activity can lower blood sugars for up to 24 hours.
•  Each minute of activity lowers blood sugar by about one point.
•  Walking for even 10 minutes after meals can help lower post-meal blood sugar levels.
•  Even without weight loss, getting active can reduce A1C levels by 0.6%.
•  Regular activity improves people’s mood, sex life, and balance. 
•  Keeping active helps people maintain their independence.

Prepare and PLAN for setbacks

Even the best-made plans may go differently than envisioned. Being ready for setbacks early on helps people set realistic expectations. As diabetes specialists, we can prepare people for obstacles and setbacks and remind them that a falter does not equal failure. According to Sylvia Gonsahn-Bollie, MD, assisting individuals to prepare for barriers with a PLAN helps for a quicker recovery. 

PLAN stands for:

•  Ponder what happened; 
•  Learn from it; 
•  Adjust the original goal; 
•  Now get back on track.  

Encourage people to avoid black-and-white thinking, like, “Well, I missed my planned workout, so I might as well just give up.” Getting back on track as soon as possible keeps the momentum and prevents muscle deconditioning.

Exercise is medicine. 

Regular physical activity can help prevent disease and improve well-being. Although exercise statistics are disheartening, improvement is possible. As health advocates, we can encourage systemic changes in health care and environmental changes in our neighborhoods to increase activity on a population level.

While waiting for more extensive changes, we have the power to equip individuals with personalized, actionable tools for improving and maintaining physical activity.

Our belief in people’s ability to get active is contagious. A person-centered collaborative approach can help people get moving, one step at a time.

 

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Join our NEW

ReVive 5 Diabetes Training Program

Whether you are a novice or an expert in providing diabetes care, we invite you to attend this exciting training program that provides the essential steps to address diabetes distress combined with an innovative approach to glucose management that will revolutionize your practice.

“ReVive 5” breathes new life into our relationship with diabetes, bringing a fresh perspective to both the person with diabetes and the provider.

Join A Team of Experts – Save $100

Team of Experts: ReVive 5 is taught by a team of 3 Interdisciplinary Experts:

• Lawrence Fisher, Ph.D., ABPP, Professor Emeritus, UCSF
• Susan Guzman, PhD
• Beverly Thomassian, RN, MPH, CDCES, BC-ADM

Accredited Training Program:

• 14.0 CEs – Includes the 7-hour Session ReVive 5 Training Program, Certificate, and 5 FREE bonus courses to supplement content.
• A comprehensive set of assessment tools, educational materials, log sheets, and resources.

Speakers Interviews – Learn more about the ReVive 5 Team

What is the Biggest Takeaway when Addressing Diabetes Distress? – Dr. Susan Guzman

Do you have to be a Mental Health Expert to Tackle Diabetes Distress? – Dr. Lawrence Fisher

Why I Transformed my Approach to Diabetes Self-Management Education- Coach Beverly

 

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Don’t worry if you can’t make it live. Your registration guarantees access to the recorded version in the Online University.

All hours earned count toward your CDCES Accreditation Information

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The use of DES products does not guarantee the successful passage of the CDCES exam. CBDCE does not endorse any preparatory or review materials for the CDCES exam, except for those published by CBDCE.