Fitness is

a journey

not an activity

Learn:

  • Creating habits
  • All about steps
  • Intentional SPA
  • Best Exercises
  • Safety & precautions

Fitness is

a journey

not an activity

Learn:

  • Creating habits
  • All about steps
  • Intentional SPA
  • Best Exercises
  • Safety & precautions

Fitness is

a journey

not an activity

Learn:

  • Creating habits
  • All about steps
  • Intentional SPA
  • Best Exercises
  • Safety & precautions

Exercise should be fun, not something you have to do!

Older African American man smiling while holding dumbbells exercising.

Discover the benefits of walking, SPA (spontaneous physical activity), and exercise for managing prediabetes and diabetes. Backed by scientific research, movement and exercise offers many health benefits:

You are your best project

Everyone has to start somewhere, explore beginner friendly workouts

Walking videos

Boost your health with daily steps! Walking is a simple yet powerful way to improve your overall physical and mental health. Explore a variety of engaging walking videos set to music at Get Fit With Rick, featuring free step videos ranging from 1,000 to 10,000 steps. Enjoy a fun and effective way to stay active while enjoying your favorite tunes!

Low-Impact Beginner Workout

Our 30-minute beginner workout is designed for individuals of all ages, including those with balance issues and individuals on various points of their wellness journey. Whether you’re managing diabetes or simply starting your fitness path, this low-impact routine offers modifications to help you start your journey safely.

Beginner/intermediate workout

Join us for a 30-minute beginner/intermediate workout, designed for both beginner and intermediate fitness levels. This easy-to-follow routine requires minimal equipment, includes modifications, and is perfect for anyone starting their fitness journey.

Low-Impact Beginner Workout

Our 30-minute beginner workout is designed for individuals of all ages, including those with balance issues and individuals on various points of their wellness journey. Whether you’re managing diabetes or simply starting your fitness path, this low-impact routine offers modifications to help you start your journey safely.

Low-impact beginner workout

Our 30-minute beginner workout is designed for individuals of all ages, including those with balance issues and individuals on various points of their wellness journey. Whether you’re managing diabetes or simply starting your fitness path, this low-impact routine offers modifications to help you start your journey safely.

Walking videos

Boost your health with daily steps! Walking is a simple yet powerful way to improve your overall physical and mental health. Explore a variety of engaging walking videos set to music at Get Fit With Rick, featuring free step videos ranging from 1,000 to 10,000 steps. Enjoy a fun and effective way to stay active while enjoying your favorite tunes!

Low-impact beginner workout

Our 30-minute beginner workout is designed for individuals of all ages, including those with balance issues and individuals on various points of their wellness journey. Whether you’re managing diabetes or simply starting your fitness path, this low-impact routine offers modifications to help you start your journey safely.

Beginner/intermediate workout

Join us for a 30-minute beginner/intermediate workout, designed for both beginner and intermediate fitness levels. This easy-to-follow routine requires minimal equipment, includes modifications, and is perfect for anyone starting their fitness journey.

Exercise for prediabetes and diabetes

Learn how different types of exercise & movement impact your blood sugar

Close-up side view of a man walking up the stairs outside.

Spontaneous physical activity

  • SPA includes shorter activities such as taking the stairs, doing chores, or movement after inactivity.
  • Incorporating small bursts of activity can help regulate blood sugar levels.
  • Frequent movement throughout the day can improve insulin sensitivity and reduce post-meal glucose spikes.

Our exercise recommendations:

  • Steps - Track steps to determine a starting point. Slowly work your way to up 10,000 steps per day.
  • SPA - Be active throughout the day through spontaneous physical activity. Try not to be sedentary for more than 1 hour at a time.
  • Exercise - Incorporate enjoyable activities into your weekly routine for an active lifestyle.

Our exercise recommendations:

  • Steps - Track steps to determine a starting point. Slowly work your way to up 10,000 steps per day.
  • SPA - Be active throughout the day through spontaneous physical activity. Try not to be sedentary for more than 1 hour at a time.
  • Exercise - Incorporate enjoyable activities into your weekly routine for an active lifestyle.

Be slow. Be intentional. Be safe.

Slow is smooth and smooth is fast

Side-view of a woman demonstrating how to squat with proper form.

The importance of form

  • Proper form minimizes the risk of injury and ensures that exercises target the intended muscle groups effectively.

Slow is smooth, smooth is fast

  • Taking time to execute exercises slowly allows for mastering proper form and technique before increasing speed and power.
  • By prioritizing smooth, deliberate movements, individuals develop better control over their bodies, leading to more efficient and effective workouts.
  • Moving slowly and with intention decreases the likelihood of strain or injury, promoting long-term exercise sustainability.

Safe blood sugar ranges:

  • Before exercise: Between 100 mg/dL (5.6 mmol/L) and 250 mg/dL (13.9 mmol/L).
  • During exercise: Above 70 mg/dL (3.9 mmol/L).

Safety measures:

  • Stop exercising if blood sugar falls below 70 mg/dL (3.9 mmol/L) or rises above 250 mg/dL (13.9 mmol/L).
  • Watch for symptoms like lightheadedness, blurred vision, or nausea.

15-15 rule:

  • Consume 15 grams of carbohydrates if blood sugar falls below 70 mg/dL (3.9 mmol/L), wait 15 minutes, and recheck.

Exercise equipment

Get started without a large investment

  • Supportive shoes: Ensure proper alignment and injury prevention. Consider Brooks shoes with online fitting tools and 90-day free returns. Shoes that don't fit correctly or old shoes often lead to injury.
  • Step tracking device: Track your daily steps with a fitness watch or opt for a basic pedometer for a budget-friendly option.
  • Resistance bands: We recommend two sets for versatile home workouts: cloth looped bands for resistance and rubber bands with handles for strength training.

Learn about exercise and diabetes

Explore our science-backed articles to learn more about exercise and diabetes. Learn about how to start exercising, resistance training, balance and avoiding falls, blood sugar and exercise, exercising for better sleep, walking and diabetes, how to set achievable exercise goals, and more! 

Tips for success

Include flexibility exercises like yoga or stretching to improve joint mobility and reduce the risk of injury.

Utilize a treadmill, walking pad, or stationary bike while watching TV or playing video games to add more physical activity to your daily routine.

Participate in activities you enjoy, such as dancing, gardening, or playing sports, to make exercise more enjoyable and sustainable.

Drink plenty of water throughout the day to prevent dehydration or injury, and aid in blood sugar management.

Check your blood sugar before, during, and after exercise to understand how your body responds to different activities.

Set out your exercise clothes and shoes the night before to make it easier to start your morning fitness routine.

Aim to walk for about 10-15 minutes after eating to lower blood sugar levels. Walking after dinner, in particular, helps improve overnight blood sugar control.

Incorporate strength training exercises to improve muscle strength, boost metabolism, and increase insulin sensitivity.

Tips for success

Physical therapy videos

Physical therapist laying on the ground demonstrating a supine figure 4 stretch

Back pain

Physical therapist demonstrating an upper trapezius stretch.

Neck pain

Physical therapist demonstrating a lateral band walk.

Knee pain

Members receive access to exclusive videos created by a licensed physical therapist. These videos focus on common injured areas and show commonly prescribed exercises and movements by physical therapists for these conditions. These easy-to-follow stretches and exercises show you the correct form to help relieve pain and improve movement. They’re designed with you in mind, making it simple to understand and incorporate into your routine.

Additional premium features

In addition to the exercise premium features, members also enjoy:

Try our membership free for 30 days!

Additional premium features

In addition to the exercise premium features, members also enjoy:

Try our membership free for 30 days!