Instead of ignoring exercise altogether, here’s a suggestion for integrating it into your busy schedule. Think of exercise like you think of a major task in the office. Break it up into tinier components. Instead of spending two hours in the gym or in the tennis court like your friends do, ask your trainer to divide your workout program.

Suggestion A
30 minutes four times a week, i.e.: 20 minutes cardio, 10 minutes weights (1 muscle group, e.g. legs)

Suggestion B
30 minutes three times a week
Mon: 20 minutes cardio + 10 minutes stretching;
Tues: 20 minutes weights (2 muscle groups, e.g. back and abdominals) + 10 minutes of cardio.
Wed: 20 minutes cardio + 10 minutes of
Weights (two muscle groups, e.g. triceps or chest, biceps or shoulders)

Suggestion C
20 minutes 5 days a week.
Week 1: all cardio
Week 2: weights
Week 3: Cardio on Mon/Wed/Fri
Week 4: Weights on Tues/Thurs
Repeat the entire cycle when you get to month 2.
Frequency and Intensity

Ideally, one should gradually increase the frequency or intensity, or both. But if you’re busy, and definitely can’t spare more than 30 minutes a day, then increase your intensity. This means if your cardio involves the treadmill, take the notch up 1 level (if you started with level 3, go on to level 4 on month 2).

For your weight training, if you started with 5-pound weights, graduate into 7.5 pounds in month 2. And then on those days when your day is not filled with meetings, try to stay an extra 5-10 minutes.

Be realistic with your goals, especially when you’re just starting. Increasing frequency and intensity too soon can overwhelm you, making you want to give up.

Variety is the Spice of Life
Another way to integrate exercise into a busy schedule is to vary the fitness routine. Variety promotes interest in maintaining your workout schedule. Without variety, boredom sets in, causing you to drop out.

Variety also enables you to accommodate as many different types of exercises from the wide repertory available from personal trainers, books and manuals – and the Internet – and that way you’re able to adopt certain movements that you’re most comfortable with.

Walk before you Run…
If you’re an absolute beginner, a full blown workout which incorporates cardio, weights, and flexibility may scare or discourage you. The idea is to start with small steps.

Do one exercise segment at a time (refer to our suggestions, item 2 above). Besides, very few people can accomplish a two-hour workout more than once or twice a week.
Another way of doing it would be to integrate your favorite sport (swimming, cycling or walking) during the week and say, a particular activity like yoga which doesn’t necessitate jumping into the car and making a dash for the washrooms before cardio classes start.

With yoga for example, all you need is a mat and a quiet room in your house for about 20 minutes.

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Christopher Berry
Diabetic Discussion

I think that just working out on a normal basis is good for you no matter if you have diabeties or not. I think that if you keep up on a regular work out schedule, you will notice that you feel better and have much more energy. I try to go to the gym at least 4 times a week to get in a few cardio workouts.

I think that you have given some great advice, especially for those that don't really enjoy exercising. I exercise regularly at the gym at least 4x a week for almost 90min a day. I don't think I could actually keep up with my schedule if I didn't do that much excercising. It gives me energy and keeps me motivated.