Be Active

Why is being active so important?

Exercise is good for everyone, whether you

have type 2 diabetes or not. Being active 

keeps your body healthy and strong. It can 

help you stay at a weight that’s right for 

you or help you lose weight slowly.

Physical activity can make you feel better if

you’re in a bad mood, relax you, and help you

sleep well. If you have diabetes, exercise can

help your body use glucose (GLOO-kos) for

energy and lower your blood sugar (glucose).

What types of activity are good to do?

There are many ways you can stay active.

• Walk the dog, take a hike, or ride a bike.

• Roller skate, in-line skate, or ice skate.

• Dance, swim, or jog.

• Check out an aerobics tape from the library

and work out at home.

• You can play basketball, baseball, softball,

golf, soccer, tennis, or volleyball.

• Take the stairs instead of the elevator, skip

rope, fly a kite, throw a disc, or play hopscotch.

n

Think of other things you can do and just 

move it! Don’t forget to have fun!

Make exercise a part of your daily life. Be

active with a friend or family member—it is

easier and more fun when you have a buddy.

What should you do before exercising?

Talk to your doctor about what physical 

activity is good for you.

• Ask if you need to check your blood glucose

before starting any activity or after you are

done.

• Ask if the medicine you take can make 

your blood glucose get too low during 

exercise. If so, keep a snack with you 

when you exercise.

How much exercise do you need to do?

If you haven’t been very active, start slowly.

Try a few minutes each day. Slowly work up 

to 60 minutes almost every day. Pick an 

activity you like to do.

b
c

How can your family and friends help?

Ask your family members and friends to be

active with you—it’s good for everyone and helps

to get rid of stress. It’s a great way for

families to spend time together, too.

Ask your family to take a walk after dinner,

instead of watching TV. Instead of playing

computer games, put on some music that

everyone can dance to. Help your mom or dad

carry groceries, clean the house, cut the grass,

do garden work, rake leaves, or shovel snow.

What if you don’t like to exercise?

There are a lot of things you can do to be more

active. Try these: do sit-ups, lift light weights,

or jump rope while you watch TV. Take the

stairs when you can, run around during

recess at school, or walk fast around the mall

a few times when you go shopping. You don’t

have to play a sport or go to a gym.

Don’t get upset if you can’t do a lot or if you

get out of breath at first—keep trying. Any

amount of activity will help and you can add

a little more each week. Make a list of some

things you like to do. Hang it in your room as

a reminder.

Take Charge of Your Diabetes

Remember, if you have type 2 diabetes, you

need to choose healthy foods, be active every

day, take your medicine, check your blood 

glucose as often as your doctor suggests,

and stay at a healthy weight. Taking care 

of your diabetes will help you stay healthy,

feel better, and keep your blood glucose 

where you want it to be.

Special thanks to the kids who helped us 

make this tip sheet.

p

What are some things parents can 

do to help promote physical activity 

for kids in their community?

• Talk to your child’s school about having 

more active time for students.

• Ask if the school can be used for physical 

activities during after-school hours.

• Involve your child in active programs with 

the YMCA, 4H, the Scouts, or Boys and 

Girls Clubs.

• Talk to community leaders about providing

safe and active places for kids to play.

• Volunteer to help create or fix up 

community playgrounds.

To learn 

more

National Diabetes Education Program

1-888-693-NDEP (6337)

www.YourDiabetesInfo.org

American Diabetes Association

1-800-DIABETES (342-2383)

www.diabetes.org/wizdom

Kids Walk to School (CDC Program)

www.cdc.gov/nccdphp/dnpa/kidswalk/

resources.htm

National Association for Health and Fitness

(716) 583-0521 • www.physicalfitness.org

Parks and Recreation Youth Programs

Search online to find programs in your state

President’s Council on 

Physical Fitness and Sports

(240) 276-9567 • www.fitness.gov

Walkability Checklist

www.walkinginfo.org; search for 

‘walkability checklist’

The Ys of the USA

1-800-872-9622 • www.ymca.net

*

The U.S. Department of Health and Human Services’ National Diabetes

Education Program (NDEP) is jointly sponsored by the National Institutes

of Health (NIH) and the Centers for Disease Control and Prevention (CDC)

with the support of more than 200 partner organizations.

Revised August 2010 NIH Publication No. 07-5295 NDEPI-1