When Creating A Fitness Plan, Start With The Body You Have

Listen to the latest episode of The Diabetic Toolbox Podcast: When Creating A Fitness Plan, Start With the Body You Have

Hello everyone, and welcome to The Diabetic Toolbox, where we are on a mission to end type 2 diabetes one family at a time through education, support, and empowerment.
If this is our first time meeting, my name is Renee. I am an emotional eating and diabetes lifestyle coach and yoga teacher. I help adults over 40 with prediabetes or type 2 diabetes lower their blood sugar, lose weight, and improve mobility without extreme dieting or spending hours in the gym.
Today, I want to talk about one thing that can make starting a movement plan a whole lot easier: Start with the body you have today.
Not the body you had ten years ago.
Not the body you had when you could walk three miles without thinking about it.
Not the body you had when you went to the gym five days a week.
And definitely not somebody else’s body you saw exercising on social media this morning. Start with your body, today. Because one of the biggest mistakes we can make when we’re ready to become more active is remembering what we used to be able to do and expecting our current body to pick up right where we left off.
Maybe you haven’t exercised regularly in months. Maybe it’s been years. Maybe you’ve gained weight. Maybe your knees are stiffer than they used to be. Maybe you’ve recently been diagnosed with prediabetes or type 2 diabetes, and you’re thinking, “Okay, I’ve got to get serious. I’ve got to start exercising.”

So you put on your shoes and decide you’re going to walk for 30 minutes. Five minutes into that walk, you’re breathing hard. Your legs are tired. And suddenly you’re thinking, “I can’t do this.” Yes, you can. You may have simply started in the wrong place. What would happen if instead of beginning with 30 minutes, you began with five? Five minutes.
Try walking around your house. Walk down your street and back. Walk through the mall. Get on your stationary bike. Do some gentle chair movement. Walk through the shallow end of the pool. And when those five minutes are finished, pay attention.
How did your body feel?
How was your breathing?
Did anything hurt?
What felt good?
Could you comfortably do it again?
Those answers give you something incredibly valuable. They give you your starting point. And once you know where you’re starting, you can begin building from there. Maybe five minutes eventually becomes seven. Seven becomes ten. Ten becomes fifteen. And one day you may realize you’re doing something you couldn’t comfortably do when you started.
But you don’t get there by punishing your body because it can’t do what it did twenty years ago. You get there by working with the body you have today and giving it an opportunity to become stronger.
So here’s what I want you to do today. Give me five minutes. Choose an activity that’s appropriate for you and move for five minutes. Don’t worry about calories. Don’t worry about miles. Don’t worry about whether somebody else would consider it a “real workout.” Move.
Pay attention to your body. And when you’re finished, ask yourself one question: Could I do this again? Because we’re not trying to win the first workout. We’re trying to create a movement habit you can keep coming back to.
Now, if you’re experiencing sharp or severe pain, chest pain, dizziness, unusual shortness of breath, or other concerning symptoms, stop exercising and seek appropriate medical guidance. And if you have medical conditions or take medications that may affect your response to exercise, talk with your healthcare provider about the type and amount of activity that’s appropriate for you.
If you’re ready to turn those first few minutes of movement into a plan, take a look at the 30-Day Walking & Blood Sugar Challenge. You don’t have to figure out what to do every day on your own. We’ll start with a plan and spend the next 30 days helping you put that plan into action.
Remember, change happens one habit. One choice. One day at a time. Alright, my friend, that is all I have for you today. Please share today’s episode with someone you love.
Until next time, take care of yourself and each other.
With Peace & Love,
Renee

Disclaimer: The Diabetic Toolbox content is for informational and educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment.  Always consult your licensed healthcare provider before making changes to your diet, medication, or fitness routine.  Participation in any program, including our Yoga Audio Series, is at your own risk.  Your health and safety are our top priorities, and we’re honored to walk this journey with you.