You should aim to do strength training two to three times a week. If you can’t make it to a gym to use weight machines, you can do weight workouts at home with dumbbells, elastic exercise bands, weighted balls or even using your own body weight as resistance.

3. Stretching

Stretching increases muscle and joint flexibility and range of motion so you can move your joints and limbs fully. Some formal types of exercises that focus on flexibility include yoga, tai chi and Pilates, but you can find simple ways to fit stretching into your daily routine. Touch your toes 10 times before you get out of bed, really reach for the items on the top shelf of the cabinet, lunge into each stroke with the mop.

READ:  Do This One Move…Lower Your Diabetes Risk

4. Extra Activity

Being extra active every day is a simple matter of moving more as you go about your daily task. Walk instead of drive, take the stairs instead of the elevator, park further away from the store, or walk the kids home from school. Add 15 minutes of activity to your daily routine and gradually work your way up to 30 minutes.

The key to fitting in physical activity is to make it something enjoyable and fun – something you’re going to look forward to doing. If you carefully choose activities that fit your schedule and your temperament, you might be surprised at how easy it is to add it to your diabetes management plan.


Visit the Living with Diabetes center for more articles and tips. 


Constance Brown-RiggsConstance Brown-Riggs, MSEd, RD, CDE, CDN, is an award winning registered dietitian, certified diabetes educator, and past spokesperson for the Academy of Nutrition and Dietetics. She is the author of The African American Guide To Living Well With Diabetes and Eating Soulfully and Healthfully with Diabetes. Learn more about her work at and follow her on Twitter @eatingsoulfully


Is Your Diabetes Care Plan Missing These 4 Things?  was originally published on

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