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What Kind of Excercise

Exercise and Diabetes

Types of Exercise

A comprehensive physical activity routine includes four kinds of activities:

• Aerobic Exercise
• Strength Training
• Flexibility Exercises
• Staying Active throughout the Day

Aerobic Exercise

Aerobic exercise increases your heart rate, works your muscles, and raises your rate of breathing. For most people, it is best to aim for a total of about 30 minutes a day, at least 5 days a week. If you have not been very active recently, you can start out with 5 or 10 minutes a day and increase your time each week. Alternatively, you can split up your activities for the day. For example: taking a brisk 10-minute walk after each meal. If you are trying to lose weight, you may want to exercise more than 30 minutes a day.

Here are some examples of aerobic exercise:

•Take a brisk walk (outside or inside on a treadmill)
• Go dancing
• Take a low-impact aerobics class
• Swim or do water aerobic exercises
• Try ice-skating or roller-skating
• Play tennis

• Stationary bicycle indoors

Strength Training

When Strength Training is performed several times a week, it helps build strong bones and muscles. It can even help make everyday chores, such as carrying groceries, easier for you. With more muscle, you burn more calories, even when you are resting

Here are some ways to do it:

• Join a class to do strength training with weights, elastic bands, or plastic tubes
• Lift light weights at home

Flexibility Exercises

Flexibility exercises, or stretching, can help to keep your joints flexible, and can reduce your chance of injury during other activities. Gentle stretching for 5 to 10 minutes prior to aerobic activities (such as walking or swimming) allows your body to warm up and get ready. Your healthcare team can provide information on how to properly stretch.

Being Active Throughout The Day

In addition to formal exercise, there are many opportunities through your daily routine that allow you to be active. Being active helps burns calories, and the more you move around, the more energy you will have

These strategies can help you increase your activity level:

• Walk instead of drive whenever possible
• Take the stairs instead of the elevator
• Work in the garden, rake leaves, or do some housecleaning every day
• Park at the far end of the shopping center lot and walk to the store

Source: American Diabetes Association, available at