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Moderately increasing your physical activity can help reverse insulin resistance. You don't have to get ready for a marathon. Just choose a physical activity that you enjoy or are interested in picking up. This way, you're more likely to become active. You may start walking more, climbing more stairs, doing more outdoor activities, hiking, gardening, aerobics, Tai chi, yoga, using an elliptical, using a rowing machine, using a stationary bicycle, or stretching. Consider whether you want to work out alone, with someone else, or play a group sport. Start with 10 minutes of activity a day. When you're comfortable with that level of activity, add a few minutes every week. For example, you may tell yourself to walk more. You might try parking your car farther from the office or getting off of the elevator two or three floors early so you can take the stairs the rest of the way. Increase these amounts by parking even farther away or taking more flights of stairs. Avoid setting an extreme goal for yourself early on. You'll be more likely to remain active if you set small, achievable goals. Once you've been working out for a while, start to challenge yourself. Work yourself up to 30 minutes of activity a day for at least 5 days of the week. To keep things interesting, you may want to mix up the activities you do. For example, you might swim for 20 minutes and jog for 10 minutes one day. Consider joining a gym and getting a personal trainer. This way, you'll understand how physical conditions can impact your physical activity. A trainer can help you design a personalized fitness plan.
Choose a physical activity. Start slowly. Become comfortable with more physical activity.