Home // Men’s Health Tips // Get Active // From losing weight to dodging type 2 diabetes, these easy exercises work wonders

From losing weight to dodging type 2 diabetes, these easy exercises work wonders

by | Nov 2, 2019 | Get Active

Reading Time: ( Word Count: )

When the going gets tough, Karl Subban gets going.

Like many Canadian men, the father of three sons drafted to the NHL had some, let’s say, below average lifestyle habits which led to his diagnosis of type 2 diabetes at age 40. Did Karl let this get him down? No way! By becoming more active, Karl is beating type 2 diabetes like an all-star sniper beats the glove hand on a goalie.

Which easy exercises prevent type 2 diabetes and deliver a wide range of other health benefits?

Here’s Karl’s routine and its working for him:

The wonders of walking

  • Instead of driving the kids to school, try walking them there. It’ll set a good example for the brood, do them some good as well, and give you all some extra time together.
  • If you park your car at work, use a more distant parking lot and walk the difference. Slap on some headphones and listen to your favourite tunes while you stroll. Or take a route through a leafy park or up a hill with a view. Or do both! Pretty soon, the good times you’re having will make you look forward to your daily strolls (if not the deadlines at work).
  • Speaking of work, use the stairs instead of the elevator when you get there. Hoofing it up stairs burns a third more calories than regular walking.
  • If you take the bus or subway home after work, get off a stop or two early and walk the rest of the way. It’s a great way to decompress!

There’s an app for that

The Canadian-made “7 Minute Workout Challenge” app is one of Karl’s secret exercise weapons. Costing just $3.99 to download to iOS and Android smartphones, it boosts your heart rate and tones your muscles with a series of 12 exercises, such as squats and pushups, that require only a chair and a wall. It also shows you how to do easy exercises, which are performed for 30 seconds each with 10 seconds of rest in between.

If you’re looking for a free fitness app, there’s no shortage. For instance:

Nike Training Club: More than 100 video workouts crafted by professional Nike trainers let beginners set specific fitness goals like strength, toning or weight loss. A tutorial library helps you get the hang of workout moves.

Strava: Run, Ride, Swim (iOS and Android): Strava displays data like running (or walking) pace, distance travelled, and calories burned, and allows you to use Bluetooth add-ons to collect heart-rate and other info as you progress. Find friends and motivate each other with comments on workout summaries, or explore the best walking, running, cycling and swimming options for beginners in your area.

Make playtime a workout

Karl loves skating with his grandkids — who knows how many of them will make it to the NHL? Likewise, getting active with friends and family can be as easy as playing road hockey out front of your house, or heading to a nearby park for a hike, bike ride or game of pick-up basketball.

Swimming in a local lake? Easy! Tobogganing? Easy! Lake swimming and tobogganing on the same day? Not a good idea in Canada!

With Diabetes Awareness Month just around the corner, exercise offers special advantages to people with type 2 diabetes, as it improves the body’s sensitivity to insulin and helps manage blood-sugar levels. If you don’t have type 2 diabetes, regular exercise can help delay it or even stop it from developing. Can exercise help prevent type 2 diabetes? You bet it can!

Either way, getting active delivers a ton of awesome health benefits: Weight loss, stronger bones, improved blood-pressure control, lower rates of heart disease and cancer, and increased energy levels, to name a few. Just look at Karl: He has dropped almost 40 pounds since he kicked his exercise routine up a notch.

If you’re thinking about fitting easy exercise into your day, we’ve got your back.

Download “The 10 Minute Man Workout” ebook right now.

Adam Bisby
Adam Bisby

Adam Bisby is a Toronto-based freelance journalist and father of two. He’s been covering men’s health for over 20 years. As well as researching and blogging for Don’t Change Much since 2015, Adam’s award-winning work has appeared in the Globe and Mail, Toronto Star, and National Post newspapers.

Do You Like This Blog?

As a national charity, we depend on your donations to provide our services to Canadians. Every contribution counts.

Don’t Change Much is a proven health resource inspiring men and their families to live healthier. With reliable information and easy health tips, we know every guy and their family can make small changes that will greatly impact their health.

More From

Get Active

Toby’s Health Journey: Simple Ways to Be Healthier

Toby’s Health Journey: Simple Ways to Be Healthier

Canadian comedian shares his journey from a worried dad to a man with a plan, who made simple lifestyle changes to be healthier. For many Canadian guys, this bit from Toby Hargrave’s stand-up comedy routine is funny because it’s true: “I’m at that age where sometimes...

How to Use Music to Motivate You to Exercise

Using Music for Motivation with a South Asian Twist With the ongoing COVID-19 pandemic, gym and recreation centre closures, and cold weather setting in, it’s even harder to get motivated to exercise these days. The good news is that if you need a motivational boost to...

How to Get Rid of Back Pain Simply by Sitting or Standing

Back pain is the best...said no guy ever. With four out of five Canadians suffering from severe back pain at some point in their lives, and with it flaring up most often in guys between the ages of 30 and 50, easy tips for nixing it are sorely needed (pun intended)....

Hello sex, goodbye back pain!

What do Charles “Huggy Bear” Huggins, Jack “The Hammer” Szostak, and Frederick “The Fredster” Banting all have in common? Besides being Canadian and having goofy nicknames, which we totally made up, all won the Nobel Prize in Medicine. If it were up to us, a team at...

What Bike Should You Get? Different Types of Bikes Explained

What Bike Should You Get? Different Types of Bikes Explained

So you’ve decided to take advantage of the many benefits of riding a bike. Well played, sir, well played. There’s only one tiny problem: you don’t own a bicycle or yours has collected dust and you’re curious to know if it’s still the right bike for you. We can help...

Let’s Talk!

Did you enjoy this article? Let us know in the comments.


Submit a Comment

Your email address will not be published. Required fields are marked *

Our comments are moderated and are made live after they’ve been reviewed. If you disagree with anything in the article or comments please do let us know, but be polite so we can have a constructive discussion where everyone has the opportunity to learn.

Pin It on Pinterest