Now is the perfect opportunity to renew your health and fitness goals and get outside to soak up some vitamin D. It’s easy for exercise to go by the wayside during the cooler months, but it’s never too late to find that motivation again! It all starts with simply working towards moving more and sitting less. Here are some ideas that might help you increase your physical activity levels as the days warm up.

Start small and set achievable goals

If you have been inactive for some time, it is important to start off slowly and set SMART goals. That is, Specific Measurable Achievable Realistic and Time-framed goals. For example, “I want to build up to walking five times per week for 30 minutes at a moderate intensity within the next three months”. This allows you to start small and ensure that you can measure your progress over time. Remember, we’re all human and sometimes we relapse. Try not to let this discourage you, it is simply part of the change process and is an opportunity to reassess your goal.

Green therapy

Spring is a great time to venture outside and enjoy nature. The trees and flowers are blossoming and it boosts your mental and emotional wellbeing. Trade your treadmill walking for some physical activity in green spaces, such as your local park, beach or botanic garden. The sensory benefits of smelling the flowers, listening to the wildlife and waterways, and feeling the texture of the surrounding trees and plants reduces stress. Recent studies show that this type of activity increases vitality, improves sleep quality and leads to greater concentration and self-confidence.

A dose of vitamin D

There’s something very invigorating about a healthy dose of sunshine on your skin. It makes us feel good and it helps the skin to produce vitamin D. So why not get out for a bike ride, swim or bush walk as the weather warms up? Don’t forget to slip (on a shirt), slop (on some sunscreen) and slap (on a hat). Try not to exercise during the hotter parts of the days and ensure you drink plenty of water. This is particularly important when you live with diabetes, as dehydration can increase blood glucose levels.

Find your community

Have you ever thought about joining activities with like-minded people? It could be that you have always wanted to try aqua aerobics, tai chi or Latin dancing. Maybe there’s a walking group in your local area? These types of activities can help maintain accountability and build social connectedness. Your local council may offer group programs or you could contact a PCYC or YMCA centre in your area. The NDSS also has a range of exercise programs available to get you started, including the free and highly successful Beat It class.

Where to get help

If you are seeking additional support, an accredited exercise physiologist can help. They assess your current fitness level and prescribe appropriate exercise based on your goals, capabilities and limitations. See your doctor for a referral to an Accredited Exercise Physiologist or search for one in your local area at essa.org.au/find-aep.

By Hayley Nicholson, Exercise Physiologist, Credentialled Diabetes Educator