May 25, 2023 Plus-size exercise

Getting on track with a regular exercise program can be challenging—and even intimidating—if you have not exercised for a long time (or have never exercised). And if you have overweight, those excess pounds can make it awkward and uncomfortable to bend and stretch the way that physical activity often requires.

But despite these challenges, regular physical activity (even just a few minutes per day to start) is extremely important if you live with diabetes. “Being physically active is a major factor in losing weight and managing your diabetes,” says Dr. Sean Wharton, co-author of the weight management chapter in the Canadian Diabetes Association 2018 Guidelines for the Prevention and Management of Diabetes in Canada. “And without both regular physical activity and a healthy diet, it is very difficult to keep weight off in the long term.”

Exercise is also critical in helping you achieve healthy blood glucose (sugar) levels, which can prevent or delay complications that can affect your eyes (retinopathy), kidneys (nephropathy), and nervous system (neuropathy).

Getting started is everything

The good news is that living a more active lifestyle is similar to learning any other new skill: Success comes easiest when you approach it slowly and methodically.

Keep it simple, and make your goals small and achievable Activity has to be added gradually if it’s to become a regular part of your routine,

says Dr. Wharton, medical director of Wharton Medical Clinics in the Toronto area. “My colleagues and I have found that if your exercise sessions are too long at the beginning, you’ll find reasons—from ‘It’s too time-consuming’ to ‘It’s too hard’—to skip them later on. If you join a fitness club, for example, stay for just 30 minutes, not an entire hour.”

Choose something you enjoy

Excess weight can also mean low energy as well as painful hips and knees, so look for activities that are easy on the joints and that will be energizing rather than exhausting. “When you’re overweight, good choices include non-weight-bearing activities, such as stationary or outdoor cycling, aquafit, and resistance training with dumbbells or resistance bands,” says Dr. Wharton. “Find something that you enjoy doing and that you are capable of doing right now, even if it’s not too challenging to start with.”

The best exercise choice of all? Walking. “If you don’t have nerve damage in your feet, walking is the most effective activity for keeping off weight in the long term,” says Dr. Wharton. “There is nothing magic about walking, but it’s easy to do and you can do it anywhere at any time, which makes it very sustainable.”

Boost your confidence and morale

High-intensity power yoga, boot camp classes and CrossFit are receiving a flurry of media attention as today’s must-do fitness trends. But they are far from the ideal choice if you have overweight and are in less-than-peak condition. The risk of injury—from tripping, straining to achieve a position or simply overexerting yourself—is simply too high. “If you have to stop exercising because of an injury, it can lead to depression and then weight gain,” says Dr. Wharton. “Instead, keep your activity choices simple, lose weight slowly and be proud of your accomplishments.”

Exercise 101

Dr. Sean Wharton offers these tips.

1. Choose activities and exercises that are performed standing or seated; for example, seated chest presses on a resistance-training machine instead of push-ups. There is no need to struggle to get down to an exercise mat if your weight makes this awkward and uncomfortable.

2. Minimize chafing and skin irritation by choosing snug versus loose clothing, which can bunch up between your legs and under your arms. Avoid rough seams, too. You can also apply a non-sticky roll-on balm, such as Body Glide, or petroleum jelly to avoid chafing.

3. If you are interested in group classes, find one with participants similar to you and with a well-qualified leader who is supportive and encouraging.

4. “Good-quality sleep is crucial for weight loss because poor sleep creates hunger, increases the amount of energy stored as fat in the cells, and increases inflammation of the body’s cells, all of which lead to weight gain.”

Did you know?

You can bring your questions, stories and share safely in our new free Diabetes Open Hours educational events. Sign up now for Diabetes Open Hours – Fitness for EveryBODY! on June 28 from 12-1 p.m. (EDT).

This updated article originally appeared in Diabetes Dialogue, Winter 2015