What do you think when you hear the word ‘exercise’? For some people it’s a scary word. There are so many things to factor in, not having time to exercise, the expense of gym membership, and simply not having the motivation or energy. These are just a few typical responses people give when asked if they are getting exercise.
Getting exercise doesn’t have to be scary or high-tech, you don’t even need a gym membership! Exercising outdoors is a great way to improve your mood and increase your fitness level. If you live in a neighborhood that’s walkable, take advantage of it – you can even grab a neighbor as a walking buddy!
Exercise comes in many forms, and you’re bound to find one that fits you and your lifestyle. You can try running, a brisk walk, or walking the dog. You’ll also be surprised to see that everyday activities count as exercise – even house cleaning and gardening. For those of you who work in your garden, you know how much energy you use pulling weeds and planting flowers! And pushing a vacuum around or cleaning the windows is great for stretching and exercising those muscles.
It is important to get exercise in the format that best suits you.
The American Diabetes Association recommends 150 minutes of aerobic exercise weekly. Broken down, that’s just half an hour a day, five days a week!
Aerobic exercise are activities that increase your heart rate, for example rowing, swimming, brisk walking, and biking. Strength training is more of resistance exercise such as working with bands or weights. This can also include yoga, Pilates, and barre exercises as well. Strength training is recommended twice weekly for people with diabetes.
Together, these two types of exercise can help reduce blood sugars. Aerobic exercise can bring blood sugars down quite quickly depending on the intensity of the exercise. Strength training builds muscle mass, which helps your insulin work more efficiently and helps your body burn fuel better.
So let’s get ready and go! Grab your exercise buddy, take the stairs instead of the escalator, get a walk during your lunch break, walk the dog, or take dance lessons. Go online and find a great fitness video you can follow absolutely free of charge! https://makeyourbodywork.com/how-to-exercise-at-home/
And, you don’t have to be an “expert” to get in some exercise. Make a plan, start with easy, achievable steps, pick something you enjoy, and give yourself a pat on the back for a job well done. We at Dario want to help you stay well and fit. Checking blood sugars before and after exercise can be helpful to give you an understanding of how your body responds to different types of exercise and intensity. Lastly do not forget to stretch before exercising to keep those muscles healthy.
Remember to check with your health care team before starting an exercise program, as health conditions can come with restrictions or limitations.
- https://care.diabetesjournals .org/content/39/11/2065
- https://www.medpagetoday.com/ clinical-context/type2diabetes/ 27816