Diabetes prevention: Be more physically active

Why being active is so important to your health

Building a habit of regular physical activity is one of the best things you can do for your health because:

  • It's good for your heart.
  • It helps you reach and maintain a healthy weight.
  • It helps control blood glucose levels.

What kind of exercise should I do, and how much should I exercise?

Type of exercise

What it is

Examples

How much/how often?

Aerobic exercise

Activities that get your heart and lungs working

Brisk walking, swimming, biking, dancing

At least 150 minutes per week

Resistance training

Activities that build muscle strength

Lifting weights, using resistance bands, using weight machines at the gym

At least 2 sessions per week

Plan ahead for exercise safety

What's most important is that you find ways to move more that you really enjoy and that you think you'll stick to on most days. Speak with your doctor first before beginning a new fitness regimen. Not all types of exercise are right for all people, and people with medical conditions, especially diabetes, must take special precautions.

Other safety considerations:

  • If you aren't feeling well (e.g., you have a fever, cold, or flu), skip exercising for the day. Start again once you feel better.
  • Wear comfortable footwear for the activity or exercise you’re doing to minimize injuries.
  • Include a five-minute warm up routine before exercising and a five-minute cooldown afterwards.
  • Drink lots of water before, during and after activity, unless your doctor has recommended you limit your fluid intake.
  • If at any point you feel chest pain or lightheadedness, stop. If you feel short of breath, you can use the “talk test” to see if you’re exercising too hard; if you can’t talk with someone while you’re exercising, your activity might be too intense.

All material copyright MediResource Inc. 1996 – 2022. Terms and conditions of use. The contents herein are for informational purposes only. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Source: www.medbroadcast.com/healthfeature/gethealthfeature/Reduce-Your-Type-2-Diabetes-Risk