by Lauren Bongiorno
Aside from the food you’re putting in your body, exercise is a KEY component to keeping your blood sugar numbers in a healthy range and in avoiding those high spikes us diabetics tend to get in the morning and after meals. One of the most beneficial effects exercise has on diabetics, along with everyone else as well, is that it helps the body increase its insulin sensitivity.
A higher insulin sensitivity is SO important because it allows the insulin to take the glucose out of the blood in a quick and effective manner. When the body has poor insulin sensitivity, there are an array of negative effects that may occur: inflammation in the body, reduced athletic performance, low energy, increased risk of heart disease, weight gain, and may result in eye and feet problems.
While everyone knows that exercising is healthy, sometimes we let our excuses get in the way. We know them all too well: I’m too tired; I had a long day; I have a headache; My blood sugars weren’t good today; the gym is too far of a drive; I have to cook dinner for my family tonight. The list is endless!
So how do we overcome these excuses and make exercise a top priority in our lives in order to stay healthy, increase insulin resistance, and prevent future complications? Well, we can start here with these 3 steps anyone can take to pushing their excuses aside and making time to get active:
1. Change your perspective
Instead of viewing working out as a job or something you have to do, change your perspective and look at it as something that you GET TO do. You might not be able to control the fact that you have diabetes but you do have the ability to take better control of your blood sugar numbers through moving your body! It’s also an added bonus that working out boosts our mood, increases our energy, and gives us a sense of accomplishment!
TIP: There are a million excuses we can make to not workout. Try writing down a list of reasons you want to work out and hang it somewhere you can see every day!
2. Make a plan
Step two is to make a plan. Just like you schedule in work meetings, allot time each day to get active. On Sunday night I like to write out in my planner what workouts I’ll be doing each day and when. Whether it’s riding your bike outside, going for a run, circuit training, a spin class, a zumba class, dancing, make it part of your weekly routine! Note, before starting any exercise routine, please consult your physician.
TIP: Try doing this quick, no equipment at home workout:
- 50 jumping jacks
- 40 bicycle crunches
- 30 mountain climbers
- 20 squats
- 10 jump switch lunges
- Suggestion: Repeat circuit 3-4 times
Journaling is a great way to not only help you track your progress toward a particular fitness related goal, but writing can help improve your connection between the mind and body. At the end of the day, reflect on how you felt after your workout. Did you have more energy? Were you able to do more cardio than the week before and felt a sense of accomplishment? Did your cravings for junk food increase? Decrease? When we reflect on how the body is feeling, a connection is formed between our actions, and the result of those actions on our overall health.
TIP: Keep a notebook next to your bed and take 10 minutes before going to sleep to reflect.
What I love most about these 3 steps is that they’re simple, but completely manageable! They’ve made a great impact on my life and I hope that they will help you as well!
Share with us below how YOU stay motivated to workout! We’d love to hear!
Lauren Bongiorno is a Type 1 Diabetic, Diabetic holistic health coach, qualified yoga instructor, and motivational speaker. Lauren has lived with Type 1 Diabetes since 2000 and has proven that no matter what your challenge in life is, taking control of it starts from the inside out with a healthy mind and body. With a background in holistic health, personal training, division 1 collegiate soccer, and yoga, Lauren is the Brand Ambassador for Gluco Perfect. You can connect with Lauren on her website at laurenbongiorno.com and follow her Instagram and Facebook pages for daily inspiration.