From there, add 10 minutes of exercise a week until you reach the 150-minute mark. If you sit at a desk all day and don’t have an exercise routine, your first goal might be to get up from your desk twice every hour and do a walking tour of the office. If you’re new to fitness, create goals that help you gradually build toward 150 minutes of exercise. Fine-tuning your fitness levelĪre you a novice exerciser or total pro? It makes a big difference in the type of exercise routine that will work best for you. Doing this type of mini activity throughout the day is a more realistic and attainable fitness goal for people who have diabetes-related complications, too. Something as simple as vacuuming for 10 minutes could get your heart rate up. But you might also fill those 150 minutes with shorter, less-intense activities. Sure, you might be aiming for 150 minutes of mountain biking each week. If a goal is specific, measurable, attainable, realistic and time-bound, there is a higher chance of sustaining the new behavior, seeing results and avoiding any lapses or relapses. When you’re working at a moderate intensity, sweat sessions that clock in at 10 minutes or more are the most beneficial for heart health. Just don’t go too fun-sized with your sessions. The health benefits remain: 10 minutes of exercise three times a day gives you the same cardiovascular benefit as 30 minutes at one time. It could be a 10-minute jump rope session before work, a 10-minute walk at lunchtime and 10 minutes on an exercise bike after dinner. Think about three spots in your day where you could fit in 10 minutes of exercise. It’s easy to brush exercise aside if you don’t have a 30 to 60-minute chunk of time, but you don’t need a wide-open schedule to meet your fitness goals. To maximize the benefits, aim to exercise five to six days a week. To do that, try to go no more than 48 hours between exercise sessions. To really reap the benefits of exercise on glucose control, keep your muscles in a constant state of increased glucose uptake. Depending on your schedule and preference, you could aim for 50 minutes of exercise three times a week, 30 minutes five times a week or 25 minutes six times a week.Įach breakdown will have a slightly different impact on your blood glucose. Instead of viewing weekly exercise as one huge goal, think of it as a series of mini goals. Plus, research has shown that doing 150 minutes per week of moderate-intensity exercise can reduce your chances of heart disease and premature death, compared with being sedentary. Regular physical activity has lots of benefits for people with diabetes, including improved blood pressure and blood glucose (blood sugar) control. To benefit, you’ll need to work out at a moderate intensity-at this pace, you’ll be able to talk, but not sing. Why 150?Īny physical activity is better than none at all, but most health organizations say you need a minimum of 150 minutes of activity per week to reap significant results. But don’t worry: Tackling 150 minutes of exercise is much easier than you might think!īe sure to check with your health care provider before starting or changing your exercise plan. But dedicating that much time to exercise can seem daunting if you’re busy, don’t enjoy working out or have diabetes-related complications that make physical activity difficult. You’ve likely heard that getting 150 minutes of moderate intensity exercise each week can help you manage your diabetes.
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