the risk of osteoporosis, a condition
in which the bones become weak and
brittle, increasing the risk of fracture.
Most forms of exercise improve
mood, lowering the risk of depression,
but outdoor exercise has added psy-
chological benefits. Research shows
that, compared with exercising indoors,
those who exercise in natural environ-
ments reported increased feelings of
revitalization and energy and a decrease
in tension, anger and confusion. They
also enjoyed outdoor activity more and
were more likely to do it again.
Yet hiking is more strenuous than
many people think, and it’s a lot more
fun if you’re physically fit to begin with.
A good way to start out is to take short
hikes on fairly level ground and gradu-
ally take longer and steeper hikes. Other
activities that build endurance include
climbing stairs, biking and more active
forms of yoga.
Running
If you want a more vigorous workout
than walking, consider running. Run-
ning has all of the benefits of walking,
but it can provide better cardiovascular
benefits and burn many more calories
per minute.
If you plan to run, be sure to get
proper footwear, consulting an expert to
make sure the shoes fit well and are suit-
able to running. You will tend to sweat
a lot more when you run, so be sure to
wear material that wicks perspiration
from the skin.
Brisk walking is a great way to tran-
sition into running. If you’re used to
taking 30-minute walks, then switch off
between walking and jogging for half
an hour. Then gradually increase the
amount of time that you jog. If you take
insulin, speak with your diabetes health
professional about how to manage your
diabetes when running.Biking
Biking is a great form of aerobic exer-
cise, with all of the cardiovascular ben-
efits, but is gentler on the body than
walking, hiking or running. Bicycling
outdoors can be especially good for
a person’s mood and outlook. Riding
on hiking trails is becoming increas-ingly popular because you don’t have
to deal with traffic and you can enjoy
the psychological benefits of being out
in nature. Some people use trail bikes,
but a hybrid bike can allow you to bike
both on smooth asphalt roads and trails.
Stationary exercise bikes can also
be great for people who feel awkward
on a road bike, and you can use a sta-
tionary bike indoors no matter what
the weather.Exercise
is like
medicine for
people with
diabetes,”
— Joslin Diabetes Center58 May/June 2019