We've been discussing setting up an exercise program that suits your own personal needs and goals, and one that is accessible to you. This week, we'll list factors that can help you maintain your commitment to your exercise program over the long haul.

1. Engage in a proper warm-up and follow a gradual build-up training schedule.

2. Use the proper equipment; pay special attention to your footwear.

3. Set realistic exercise goals. Express them in terms of behavior, not outcomes. For example, don't say, “I'll lose 20 pounds.” Instead, say, “I'll walk for 30 minutes 3 times a week.”

4. Set an exercise schedule and stick to it. Long-term habits are developed through practice and repetition. Also, a regular schedule makes adjustments to your diabetes regimen easier and can thereby improve glucose control.

5. Use an exercise partner - this can help your motivation but can also be very helpful if you have a hypoglycemic episode.

6. Identify alternative activities to reduce boredom; your goal should be to do SOME form of physical activity.

7. If you have a bad day or deviate from your exercise schedule, don't consider yourself a failure. Think of it in terms of backsliding, and return to your regular schedule encouraged.

Source:  American College of Sports Medicine. Exercise and type 2 diabetes, Position Stand. Med Sci Sports Exerc 2000;32(July):1345-60.