Physical Activity and Diabetes (2/3)
(Reprint permission
granted from National Diabetes Information Clearinghouse (NDIC))
Do Aerobic Exercise
Aerobic exercise is activity that requires the
use of large muscles and makes your heart beat faster. You will also breathe harder during
aerobic exercise. Doing aerobic exercise for 30 minutes a day, most days of the week,
provides many benefits. You can even split up those 30 minutes into several parts. For
example, you can take three brisk 10-minute walks, one after each meal.
If you haven't exercised lately, see your
doctor first to make sure it's OK for you to increase your level of physical activity.
Talk with your doctor about how to warm up and stretch before exercise and how to cool
down after exercise. Then start slowly with 5 to 10 minutes a day. Add a little more time
each week, aiming for 150 to 200 minutes per week. Try
walking briskly
hiking
climbing stairs
swimming or taking a water-aerobics class
dancing
riding a bicycle outdoors or a stationary
bicycle indoors
taking an aerobics class
playing basketball, volleyball, or other
sports
in-line skating, ice skating, or skate
boarding
playing tennis
cross-country skiing
other things I can do:
Do Strength Training
Doing exercises with hand weights, elastic
bands, or weight machines two or three times a week builds muscle. When you have more
muscle and less fat, you'll burn more calories because muscle burns more calories than
fat, even between exercise sessions. Strength training can help make daily chores easier,
improving your balance and coordination, as well as your bones' health. You can do
strength training at home, at a fitness center, or in a class. Your health care team can
tell you more about strength training and what kind is best for you.
Stretch
Stretching increases your flexibility, lowers
stress, and helps prevent muscle soreness after other types of exercise. Your health care
team can tell you what kind of stretching is best for you.
