Calm Health

Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA

How to leverage psychology to start an achievable exercise routine

By Kells McPhillips

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Movement is typically one of the first lifestyle changes doctors recommend to those with type 2 diabetes. But if the idea of creating a new fitness routine feels daunting both psychologically and physically, take heart in knowing that, with time, you’ll find a workout routine that feels right in your body.

According to Erica Christ, founder and owner of FMR Wellness and FMR Wellness Foundation in Greenwich, Connecticut, there are plenty of mental obstacles when it comes to exercise and type 2 diabetes. Perhaps you feel stressed about how the exercise will feel in your body, fearful that you’ll experience pain or discomfort during the workout, or nervous that people will judge you as you move your body. While these emotions can feel isolating, knowing that you’re not alone. Taking even the smallest steps toward physical fitness can be both a physiological and a psychological win.

To help you jump into a fitness routine that enhances your health and well-being, Christ says it’s critical to think about where you are right now. “Where are you physically? Where are you psychologically? Where are you starting? This might seem like common sense, but if you’ve never walked a mile, expecting yourself to be able to run a 5K might not be the right first goal,” says Christ. “The right first goal might be to walk for five minutes or to walk for 10 minutes.”

Even the smallest quantity of physical fitness has mental and physical advantages. Research shows that even small bursts of movement, like dancing or walking around the block, may provide a significant reduction in disease risks while boosting energy and alertness. “We find that when people exercise in small bursts, they desire to [exercise] more frequently during the day,” says Christ. “So, let's say the recommendation is 30 minutes a day. It might be hard for people to find that 30-minute block, so that 30 minutes can be broken down however you want to break it down.”

That 30 minutes of fitness may look like six five-minute sets of walking around your apartment, three 10-minute increments of stretching, or whatever schedule makes sense for you. “You might even get more physiological benefits because you're getting those benefits three different times instead of just once. So it really does make a difference,” says Christ. Never let yourself (or others) undermine the value of a few precious minutes of movement.

Below, Christ offers a weekly workout routine that’s customizable to your psychological needs, schedule, and movement preferences. Remember to tweak it and make it yours, and talk to your doctor if you have any follow-up questions.

Exercise and type 2 diabetes: A simple, psychology-minded workout schedule

The schedule below is an example schedule of what one week of workouts could look like, according to Christ. Keep in mind that you need to take at least two rest days a week and should stop your regimen altogether if a muscle starts to hurt or if you sustain an injury. Feel free to shuffle the days as you see fit. Just make sure you’re getting some rest every couple of days.

Day 1: 10- to 15-minute slow walk

Head outside for a slow walk. Take your time and choose a pace that allows you to breathe easily, so easily you could talk to a friend. This is often called “conversation pace.” Remember, you can split this walk into increments throughout the day. Perhaps you opt for three, five-minute walks, for example.

Day 2: 13 to 18-minute walk at a slightly faster pace

If it feels right for your body, add three to five minutes to yesterday’s walk time. Feel free to pick up the pace. Just make sure you can still talk the entire time, even if you feel slightly out of breath.

Day 3: Rest

Take today to relax and reset.

Day 4: Walking, stretching, swimming, rest, or your movement of choice

Go for an easy walk (13 to 18 minutes) and/or complete some light stretching, a swim, or your movement of choice. Rest if you’re tired.

Day 5: 13 to 18-minute walk at a slightly faster pace

If it feels right for your body, add three to five minutes to Day 1’s walk time. Feel free to pick up the pace. Just make sure you can still talk the entire time, even if you feel slightly out of breath.

Day 6: Rest