Healthy Habits

Establishing new diabetes-friendly routines can be as simple as changing some habits. Eating a balanced, healthy diet is an important part of promoting overall health and managing your diabetes. For individualized recommendations, work with a registered dietitian and/or certified diabetes care and education specialist (certified diabetes educator).

Importance of Good Nutrition

Provides vitamins and minerals

Promotes a healthy weight

Reduces risk of chronic diseases

Improves immune system and recovery from illness/injury

Increases energy level and focus

Create Your Healthy Plate

For accurate portions, use a 9-inch plate and make servings approximately the size of your palm and the thickness of a deck of cards.

For recipe ideas, meal planning guides and more, check out diabetesfoodhub.org from the American Diabetes Association.

Physical Activity

Regular physical activity can help you manage your diabetes, feel better, and improve your overall health. Brisk walking, yoga, dancing, swimming, weight training, gardening, cycling, hiking and water aerobics are great ways to stay active and social. Find activities you enjoy and get moving!

Health

Helps build and maintain healthy bones, muscles, heart, and joints

Improves blood sugar, cholesterol, blood pressure, immunity, and energy

Reduces injury frequency and severity

Reduces risk of chronic disease

Weight management

Well-Being

Improves mood, quality of sleep, confidence, and quality of life

Reduces anxiety, depression, and stress

Increases mental sharpness

Prolongs independence and full function

Reduces injury frequency and severity

Physical activity recommendations

150 min/week of moderate intensity over 3 days per week
Do not skip more than 2 consecutive days without exercise
Reduce sedentary time by getting up every 30 minutes
Resistance training 2-3 times per week
General rule is to perform 2-3 sets of 8-12 reps
Flexibility and balance training 2-3 times per week
Make it fun!

Safety Tips

Talk to your provider before starting any exercise routine

Ask about safe and unsafe blood sugar levels for before, during and after a workout or activity
Discuss how to warm up and cool down safely
Monitor your blood sugar levels more often and watch for signs of low or high levels
Your blood sugar levels may increase or decrease during physical activity, and for up to 24 hours after exercise
Carry carbohydrate snacks in case your blood sugar levels drop