Healthy Living / Move More
Movement counts. Start where you are.
Short, doable steps toward your first 2K or 5K, whenever you are ready. Every routine offers a lower-impact option, and none of it promises weight loss or a blood-glucose result.
The 10-minute walk
Easy pace for 2 minutes, a comfortable purposeful pace for 6, then easy for 2. Do it most days. Break up long sitting with a two-minute walk each hour.
Chair-supported strength, twice a week
Sit-to-stand, wall push-up, supported calf raise, and a resistance-band row. One set of 8 to 12 each. Stop for pain, dizziness, chest pressure, or unusual shortness of breath.
Your first 5K, step by step
Choose an eight-week plan, a four-week finish-readiness plan, or a race-soon option for walking, gentle jog-walk intervals, or the 2K.
If you are inactive, have diabetes complications, heart disease, foot wounds, balance concerns, or plan vigorous exercise, ask your health professional what is appropriate for you. If your care team recommends it, carry fast-acting carbohydrate, check your feet, hydrate, and know the signs of low blood sugar. Activity can lower blood glucose, especially if you take insulin or certain medicines.
Your next step
Related resources
This is general education, not individual medical advice. Carbohydrate and portion needs vary. If you use insulin or medicines that can cause low blood sugar, or have kidney disease, pregnancy, allergies, or another medical condition, ask your clinician or registered dietitian how these meals fit your plan. Do not change or skip a medicine because of a recipe. See the Site & Health Disclaimer.