Activity: Exercise Types and Frequency

Exercise is any activity that gets your arms and legs moving. Activity can improve your health in many ways:

+ Lower your blood sugar levels

+ Help lose weight and keep it off

+ Lower your blood pressure

+ Make your muscles strong

+ Help your body use its insulin better

+ Make your heart and lungs work better

+ Lower your blood fats

+ Lower stress levels

THREE TYPES OF ACTIVITIES

Aerobic

strengthens your heart and lungs

Strength Training

builds muscle, helps with weight loss

and maintaining bone density

Stretching

helps prevent injury and improves flexibility

HOW OFTEN SHOULD YOU MOVE?

The American Diabetes Association recommends activity for at least 150 minutes every week.¹ This should be aerobic activity of moderate intensity. You could walk for 21 minutes every day or 30 minutes five days a week. Doing some activity every day is ideal. Do not go more than 2 days in a row without activity. If you cannot do 30 minutes all at once, break it up into two or three “mini” sessions. Start with a warm-up, such as five minutes of stretching activities. End your activity with a cool-down for about 5-10 minutes and some more stretching. Make it a habit to interrupt long periods of sitting with short breaks every half-hour. You should consult with
your healthcare provider before starting any new activities

1 https://care.diabetesjournals.org/content/44/Supplement_1/S53. Accessed 04/2024