American Diabetes Association

My Food Advisor: Recipes for Healthy Living

Dear Friend,

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We all want to do better when it comes to our health. But road blocks are common when trying to eat healthier and exercise more. We’re here to help you over those hurdles. When it comes to healthy eating, Recipes for Healthy Living is a great resource with all types of recipes and hundreds of practical meal planning tips.

Here are some common barriers to exercise that we often hear about, along with some simple solutions:

I don't have time to exercise for 30 minutes a day.

Plan ahead. Take advantage of any extra time you have in the day and pencil in some activity. If you find yourself waiting for the kids to finish practice or watching their game from the sidelines, use that time to take a walk or pace while you watch.
You’ll see similar health benefits even if you break up your 30 minutes into bouts of no less than 10 minutes. So, three 10-minute walks throughout the day is an option too!
Make physical activity part of your daily routine. For example, walk or bike to work or to the store, exercise while you watch TV, or do something active with your family to spend time together.

I’ve never been active.

If you have never been active or have not been active for a while, it is important to start slowly. You can start with 5-10 minutes each day and add a few minutes each week. If you feel unsure about your health, check with your health care provider before making big changes in your exercise plan. If you have other health conditions, such as heart disease or nerve problems, your doctor can tell you what activities are safest for you.

I can't afford to join a fitness center or buy equipment.

Do something that doesn't require fancy equipment, such as walking, dancing, calisthenics, or using water bottles for weights.
Look for inexpensive resources in your community like community education programs, park and recreation programs, walking trails, school running tracks, or worksite wellness programs. Your employer is another place to check for discounts on gym memberships or reimbursement for fitness-related activities.

Find more solutions to common barriers on diabetes.org.

Sincerely,

Stephanie Dunbar signature

Stephanie Dunbar, MPH, RD
Director of Nutrition and Medical Affairs
American Diabetes Association

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