How to Control Diabetes with Diet and Physical Activity



A change in lifestyle will impact greatly on your life and will help you to control your diabetes or be diabetes free. There is always some bonus when we do the right thing.  A more active lifestyle will help our blood glucose readings to be reduced, we will gain tighter, leaner muscles and we may even lose weight after awhile.  I must discourage you from embracing the notion of physical activity and diabetes, as they are enemies.

If you are serious about controlling your diabetes or becoming diabetic free, you must include exercise as a part of your weekly routine, to ensure that diabetes will get uncomfortable in your “home.”  This is but a few of the things we could gain from becoming more active.

The Journey Begins

I will take this opportunity to share with you some of the things I do to ensure that I become more active.  Let me tell you the truth.  I have to make an effort to exercise.  It is one of the most difficult things for me to do.  I, however, had to work on changing my attitude first.  When one is overweight, there are other issues to deal with each and every day.  The desire to be active is usually weak.  I know this all too well and for this reason, I am prepared to encourage you to make the move.

Cleaning the Car, is it that Easy?

I overcame this by forcing myself to do more around the house and the yard on a daily basis.  I started washing/cleaning the car myself.  This was not easy at first, especially since I had someone doing it for years.  I made a decision to save that money and benefit from the exercise of doing it myself.  Now, I am saving money from washing the car myself and I am also feeling fitter every day.  It is not difficult to do.  Just be determined to live longer, healthier and happier.  Tell yourself that you will live a miserable rest of your life if you don’t, and, trust me, you will.

It is not difficult to do.  Just be determined to live longer, healthier and happier.   Just tell yourself that you may go to an early grave if you don’t, and, trust me, you will.  Think of some of the complications you may have to live with if you fail to control your diabetes:  Issues with your eyes, losing hands and feet, kidney problems and liver failure to name a few. Remember, this does not have to be the situation.  All you have to do is change your lifestyle.  All you have to do is eat whole foods and exercise.

Raking  the Yard, Does this Count?


In my book, raking the yard counts.  You see, if you were mostly inactive, then any movements will count in the beginning until you are stronger and can do other forms of activities.  The idea now is for you to get your limbs and muscles working.  We were created to move and it becomes a dangerous, life threatening situation when we fail to move.

Once outside, you will begin to enjoy and appreciate nature, your mind will become free and you may even gain some muscles.  One thing is for sure, you will have a grateful heart.

Yes, go and get the rake.  It is a perfectly good idea.  I did, and, so can you.

More House Cleaning, Say What?

A doctor once told me that housekeeping did not count.  What he failed to realize at the time is that I was finding it difficult to be active and so for me at the time, any movement was good.  Today I have no regrets.  This was the beginning of a new and healthier me.  Any activity will help.  I am not encouraging you to ignore your doctor, but please listen more to your body.

As is customary, I have to remind you that diabetics must exercise caution and remember that moderation is the key.

Caution Banner

KeyMaybe you can’t do it all at once.  No one is pressuring you to do it all at once.  Clean 2 rooms and rest, then you clean another 2.  Yes, that will work too.  At least you are moving. Remember, I am documenting my experiences to motivate and encourage others facing diabetes and those smart enough who are attempting to prevent diabetes.

Now, I don’t see house cleaning as a chore.  I changed the way I think.  I changed my attitude.  Now, I see house cleaning as a part of my weekly routine to get and stay fit.  Now, I see house cleaning as part of my routine to be active.  Now, I see the cleaning of the house as one of my “diabetic medication.”  I do not pay for this medication and the side effects are just great.  Can you say this about your diabetic medication?

Some of the side effects I get from being more active are;

  • A boost in my energy level
  • Better mood
  • Lower cholesterol
  • Fun
  • Sleep and more sleep.  This is like no other sleep.
  • Lower heart rate
  • Feeling fitter and stronger
  • The ability to move faster and be generally more active

In-Home Exercise Programs


If you are new to exercising, or maybe have not done it for awhile, allow me to introduce you to my favorite exercise.  There is no stress to go outdoors or wait for your friends to join you.  The weather will not matter and you can do as little as a mile (approximately 18 minutes) and work your way up as you become fitter.

This in-home exercise program is the Leslie Sansone, Walk At Home Videos.  I am still tempted to say “tapes,” because I have been using them from they were video tapes.  They are filmed indoors with a group of persons doing four basic exercise movements:  walk, knee lift, kick back and kick forward.  They are simple to follow and get very intense, the higher you go.  If you want to do 5 miles, that is possible too.

I had issues exercising with my friends.  The commitment was a major problem.  They would turn up today and tomorrow and maybe for an entire week some of them would be missing in action.  This was frustrating for me and unfortunately,  at that time, I didi not have the “get up and go alone spirit.”  Needless to say, I paid the price healthwise.  It was sometime in this era, that my sister introduced me to the Leslie Sansone Tapes and I have been using them ever since.  I had some stops along the way, but I am more committed today.

I am inviting you to change your lifestyle.  Start eating whole foods and make a commitment to be more active.  I share my own journey just so you will see that is is doable and if I am more active today, and I now you can too.

I remember some time back, not wearing the proper footwear when I was exercising.  The pain I felt afterward made exercising the following day a “no, no.”  I knew I needed proper shoes, but I thought I could be careful.  Well, that did not work.  Let me encourage you to invest in the proper footwear to ensure that you remain injury-free. There is no point in becoming diabetic-free with torn tendons.  Makes no sense.

Using a Treadmill

A treadmill is another great way to stay in shape without going outdoors.  I understand very well, that diabetics are oftentimes tired and so going outdoors to exercise can be a royal pain.  I am not encouraging you to stay locked away indoors for the rest of your life.  I, however, believe that if you kickstart your energy boost with some indoor activities, then the outdoors will be more attractive to you in the near future.

It’s only a suggestion, so, if you feel like going outdoors now and you know you have the energy, please go ahead.  I am proud of you.  My aim is for you to make the move.  Yes, I need you to become more active because this will ensure that you live a healthier and happier life, with either controlled diabetes or no diabetes.

What do you have to lose?

The treadmill is a good way to exercise.  I used it for years and hope to replace mine one of these days.  Once again, you are able to move at your own pace.  If you want to go it slow today and moderate tomorrow, the option is yours. Another plus with the treadmill is that it will not be affected by the weather conditions.  “Whether the rain falls or the sun shines,” you are free to exercise.  Buying a treadmill will be a good investment.  Be sure to invest in something durable.  This way your money will be well spent.  The right investment means that you will have a treadmill for years.  At least, that was my experience.

When all is Said and Done

The bottom line though is I am encouraging you to invest in a treadmill whenever you can.  Remember, you are on your way to being a healthier and happier you with all the whole foods you have been eating.  The fact that you are staying away from food that is heavily processed means that the healing process has begun and you have a bit more energy than you did when we started this journey.

You will soon be spending less money on medication and medical fees.  Save this money to invest in simple equipment you can use at home when you are not able to go outdoors. Again, this is my journey which I am hoping will encourage you. I am not a doctor, but I have diabetes and it is controlled and I am expecting that I will be off all my medication in time.

What if you can’t afford a treadmill now?  THEN,

  • Walk on the spot
  • Jog on the spot
  • Take the dog for a walk
  • Play soccer/football with the children
  • Clean the house
  • Rake the leaves in the yard
  • Park the car at the end of the parking lot and walk the rest of the way
  • Take the stairs and leave the elevator whenever you can
  • Clean the car
  • Walk with Leslie Sansone or any other walk at home DVD’s that you may like

Get up and make the move to control/eliminate your diabetes through necessary lifestyle changes. Having embraced eating unprocessed foods, make this next move.  Physical activity is a must. Come, I know you can do this too.  Make the move.

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  1. // Reply

    I’ve been borderline diabetic for too long, but never actually attempted to get 100% checked, and that’s on me. I haven’t raked the yard since I was a child though. There doesn’t seem to be any leaves where I live, lol. I clean the house a whole lot though, and I track my steps very carefully with my Fitbit. I have a set amount of steps I aim for in a day, and I’m trying to eat/drink healthier. Very good content here, Josephine. I enjoyed the read.

    1. // Reply

      Joshua, I am so sorry you are not close to me, my yard seem to have leaves all the time (smile). Yes, I am glad you are taking steps to stay fit, but please take the pre-diabetic information more serious. I certainly wish I did. Prevention is better than cure. Forget about processed foods and eat smaller amounts on a more regular basis.

      I am glad you enjoyed the read. All the best, and do not invite diabetes into your “home.”

  2. // Reply

    Josephine, I can absolutely relate to the concept that excercise and movement must be steady, daily and consistent in fighting diabetes. An overdose of peak activity with long negligence in between these peaks would do no more than aggravate the whole body, causing stress, and stress’s favorite sibling Acidity…..
    And I believe a body with too much acidity cannot fight diabetes…..

    Thank you so much for the education you provide…


    1. // Reply

      An acidic body is not good Therese. Having been there, I know what you speak of and I have no intention to do that to my system again. It is simple, if we avoid processed foods and keep active, we will be healthier and happier in the end. I thank you for taking the time to read and post your comments. All the best.

  3. // Reply

    I completely agree with you. I have family and friends with the same problem. I understand that is hard but if you really want to beat this you have to find a way to workout. I like how you explain this condition. When you find out you was diabetic? and Did you had help?

    1. // Reply

      Julius, my regards to your family and friends with diabetes. Please provide them with the link to my site for helpful tips from my own journey. Thank you for your kind words.

      I was diagnosed pre-diabetic about 10 years ago, but I failed to act, and you know the rest….For that reason I am authoring this website and I do pray I am a blessing to others.

      Yes, I had, and still do have support, but I quickly learnt it was my “cross” and I had to take the necessary actions. Support is super to get us across the the river and through our valley experiences, but we must act and take care of ourselves. I took the necessary actions, through lifestyle changes and it is wonderful to wake with “normal” or “near normal” readings.

      Thanks for reading and commenting and please stay tuned for more.

  4. // Reply


    I love it when you discover that something you see as only a chore, can actually be considered exercise. I think a lot of people think of the word exercise and imagine intense, hardcore running etc. When you realise that a lot of your day to day activities help you work up a sweat, you end up exercising without even realising it!

    Thanks for the great article. I’m not personally diabetic, but I am overweight, and those walking exercise videos sound right up my alley 🙂


    1. // Reply

      The truth is, what we were once led to believe that we needed to do to be fit has been found lacking in some respects. Yes, our daily chores will count, but our lifestyle has become to sedentary and so we need to make an effort to exercise. Remember, people did not have cars. (My grandparents walked for miles to feed the cow and plant the ground). 30 minutes per day is fine. However, if I can only do 18 minutes with my Leslie Sansone DVD, I feel great and simply bounce off the walls.

      Keep reading and yes, invest in some of those tapes, if you can. If not, see what you can get from YouTube videos. All the best and feel free to keep visiting.

  5. // Reply

    A very informative and well researched article on this life threatening disease. The latest statistics from America reveal that over 9% of the population of the USA are afflicted with diabetes which is really alarming.

    There is little dispute that exercise does play a vital part combined with diet in managing the disease. By exercising the person with diabetes will achieve a healthier weight, have a lower blood pressure and finds that their insulin works better.

    A good choice of exercises detailed in this article.

    1. // Reply

      Thanks for taking the time to read and comment. Would you believe that it is actually over 29 million people in USA with diabetes? That is the over 9% figure. Alarming indeed and to think that the fix and prevention just requires us to go back to the basics. Thank you and all the best James.

  6. // Reply

    Hi Josephine,
    Great article regarding physical activity.

    There’s a lot of people that should read this as they will be inspired with your motivation.

    I think you a right, it’s a mind over matter solution to get yourself off the couch and do some housework or gardening, then gradually you may start getting out walking and over time just keep building this up.
    I can tell the difference you feel now, the way you have written this.
    Just a matter of taking those small steps first and having a positive attitude that shows a determination to change.

    Credit to you,

    1. // Reply

      Simon, Thank you for taking the time to read and comment. Yes Simon, I am feeling different in a positive way since I made the changes in my life. I am full of energy and once again feel like I am living, and have a right to be healthy and happy.
      All the best Simon and keep on moving for health and happiness. Walk good.

  7. // Reply

    Hi Josephine,
    Very nice post. Its nice that you addressed exercise for those of us who might be too weak to get do too much. Too often people will just tell you to go for a run or for a hike and they might not realize that some people really aren’t ready for this. I really appreciate your tips on how to get moving.

    1. // Reply

      Grace, I thank you for your comments. I do see the need for a part 2 on this topic based on the feedback. Just rolling out of bed and doing yard work or cleaning was a saving grace for me at times. It kick started my new attitude towards exercising.

      I agree with you, the world tends to be a bit insensitive to those of us who are less fit than the dictated “norm,” but let us be determined to be more active and less concerned about “keeping up with the exercise Joneses.” Grace, remember brick by brick, block by block we will safely build our home. God bless you.

  8. // Reply

    A great post and some really good ideas. I used to work as a personal trainer and the bottom line is simply being active and the easiest way to keep to this is to do an activity you enjoy. Cleaning the house or garden maintenance kill 2 birds with one stone as these are jobs that need to be done even though many do not enjoy them. Sport and social activities such as group walks/bike rides are other great activities as you get encouragement from friends.
    keep up the good work.

    1. // Reply

      Many thanks, Dan and I do appreciate your kind words. Yes, it can be encouraging to do group activities with friends. I will make sure to encourage group activities later on my page. Thanks for stopping. All the best.

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