Fitness for Diabetics Pt I

Keeon Taylor

World Diabetes Day, observed on November 14, is a reminder to pay attention to a condition affecting many families in Trinidad and Tobago. But for someone recently told they have prediabetes or type 2 diabetes, that reminder may already be on their mind.

You left the doctor’s office promising yourself you would take your health more seriously. You planned to walk more, eat better and finally make time for exercise.

But weeks have passed. Work still fills your day; you get home tired, and the walk you planned keeps getting pushed to tomorrow. Meanwhile, your next appointment is getting closer.

The worry is still there, along with frustration that you have not followed through. Knowing you need to make changes, however, does not always mean knowing where to begin.

The International Diabetes Federation estimates that 151,200 adults aged 20 to 79 in Trinidad and Tobago were living with diabetes in 2024. Nearly one in four adults with the condition were undiagnosed.

These figures show the importance of awareness and care. For those already diagnosed, practical support matters too.

Start with something

you can repeat

A demanding exercise programme may feel like the answer after worrying health news. Yet a routine that leaves you overwhelmed can be difficult to maintain.

The US Centres for Disease Control and Prevention explains that physical activity helps people with diabetes manage blood sugar. It recommends starting slowly, perhaps with a ten-minute walk after dinner, and gradually building up.

Choose a time that fits your day and put it in your calendar. “I will walk after dinner on Monday, Wednesday and Friday” gives you a clearer plan than “I need to exercise more.”

If ten minutes feels too much, start with five. As your fitness improves, gradually increase what you do. A short walk is a starting point, rather than the limit of your progress.

If you miss a day, return at the next opportunity. You do not have to wait until Monday to continue.

Build strength with

the right support

Walking is useful, but strength exercises also deserve attention. The US National Institute of Diabetes and Digestive and Kidney Diseases recommends muscle-strengthening activities twice a week. These might include wall push-ups or exercises with light weights or resistance bands.

Learn to move with control before increasing the challenge.

If you have diabetes, discuss suitable activities with your healthcare team. Some diabetes medicines can cause low blood sugar during or after exercise, so ask what precautions you need. Exercise supports your care alongside food choices, checkups and any prescribed treatment.

For now, choose one manageable activity and decide when you will do it.

But what happens when your first busy week arrives and that promise starts slipping again?

In part two, we will look at how to adjust your routine when time, energy and motivation run short.

Keeon Taylor is a personal trainer with over 14 years of experience coaching women, focusing on those aged 35 to 50. He works closely with women navigating premenopause and other life stages that bring big physical changes.

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