Cardiovascular disease (CVD) affects your heart and blood vessels and is the number one cause of death in people living with diabetes, resulting in twice as many deaths in people with diabetes than those without. People with diabetes, particularly type 2 diabetes, may have the following conditions that increase their risk for developing CVD: high blood pressure, abnormal cholesterol and high triglycerides, obesity, lack of physical activity, poorly controlled blood sugar, and smoking.

One of the ways a person with diabetes can lower their risk for heart disease is by increasing physical activity. When you’re active, your cells become more sensitive to insulin so it works more effectively to lower your blood glucose. Exercising and losing weight can prevent or delay the onset of Type 2 diabetes, reduce blood pressure and help reduce the risk for heart attack and stroke. The American Diabetes Association recommends 150 minutes of moderate intensity exercise each week, which can look different for everyone depending on your fitness level. If you haven’t been very active consult your doctor and start slowly, and remember doing something is better than nothing at all. Here are some tips for getting started with an exercise routine:

• Keep it simple – Light walking is a great place to start even if it’s just around your home or office. 
• Spread it out – If you can’t find the time for a 30-60 minute exercise session, think about spots in your day where you could fit in 10 minutes of exercise.
• Stay motivated – Making exercise fun will help you stick with it, so choose something you enjoy! A group activity like dance class or pickleball league can surround you with peers that are on similar health journeys and can motivate you to stick with it.