Entry to the list of donations to the Foundation transparent account

What We Recommend

September 18th, 2015 | by American Association
What We Recommend
Exercise & Fitness
198

Two types of physical activity are most important for managing diabetes: aerobic exercise and strength training.

Aerobic Exercise

Aerobic exercise helps your body use insulin better. It makes your heart and bones strong, relieves stress, improves blood circulation, and reduces your risk for heart disease by lowering blood glucose and blood pressure and improving cholesterol levels.

We Recommend: Aiming for 30 minutes of moderate-to-vigorous intensity aerobic exercise at least 5 days a week or a total of 150 minutes per week. Spread your activity out over at least 3 days during the week and try not to go more than 2 days in a row without exercising.

Note: Moderate intensity means that you are working hard enough that you can talk, but not sing, during the activity. Vigorous intensity means you cannot say more than a few words without pausing for a breath during the activity.

Get Started

If you haven’t been very active recently, you can start out with 5 or 10 minutes a day. Then, increase your activity sessions by a few minutes each week. Over time, you’ll see your fitness improve, and you’ll find that you’re able to do more.

If you are just starting out, you may want to check out our starting walking plan.

Find the Time

If your busy schedule doesn’t allow you to exercise for a 30-minute period during the day, you have the option to break it up into bouts of 10 minutes or more. Research has shown that the health benefits are similar when you do this!

For example, you might take a brisk 10-minute walk after each meal. Or you could try doing 15 minutes of aerobics in the morning before work and another 15 minutes when you get home.

If you are trying to lose weight and keep it off, most people need to do closer to 60 minutes of aerobic exercise per day.

Below are some examples of aerobic activities:

  • Brisk walking (outside or inside on a treadmill)
  • Bicycling/Stationary cycling indoors
  • Dancing
  • Low-impact aerobics
  • Swimming or water aerobics
  • Playing tennis
  • Stair climbing
  • Jogging/Running
  • Hiking
  • Rowing
  • Ice-skating or roller-skating
  • Cross-country skiing
  • Moderate-to-heavy gardening

Strength Training

Strength training (also called resistance training) makes your body more sensitive to insulin and can lower blood glucose. It helps to maintain and build strong muscles and bones, reducing your risk for osteoporosis and bone fractures.

The more muscle you have, the more calories you burn – even when your body is at rest.

Preventing muscle loss by strength training is also the key to maintaining an independent lifestyle as you age.

We Recommend: doing some type of strength training at least 2 times per week in addition to aerobic activity.

Below are examples of strength training activities:

  • Weight machines or free weights at the gym
  • Using resistance bands
  • Lifting light weights or objects like canned goods or water bottles at home
  • Calisthenics or exercises that use your own body weight to work your muscles (examples are pushups, sit ups, squats, lunges, wall-sits and planks)
  • Classes that involve strength training
  • Other activities that build and keep muscle like heavy gardening

There are other types of activity that you can add to your fitness routine. Learn more about activity throughout the day, stretching and balance exercises.

Want to take a step towards better health? Enjoy a refreshing walk with healthcare professionals from your community who will provide support and answer questions. Find a “Walk with a Doc” event near you.

Ratings article

1 Star2 Stars3 Stars4 Stars5 Stars (No Ratings Yet)
Loading...Loading...

198 Comments

  1. Pingback: รับทำ seo สายดำ

  2. Pingback: Chubut

  3. Pingback: w88club

  4. Pingback: 카지노사이트

  5. Pingback: forum

  6. Pingback: great roofers

  7. Pingback: https://pejot-it.pl/

  8. Pingback: sahabat qq

  9. Pingback: iPhone XR Screen Replacement for LCD Digitizer Amazon Best Seller

  10. Pingback: 16610 rolex real fake watches

  11. Pingback: west georgia printing

  12. Pingback: the thao truc tuyen

  13. Pingback: ลงโฆษณาฟรี

  14. Pingback: satta king

  15. Pingback: Replica Watch

  16. Pingback: Research

  17. Pingback: virginia beach seo

  18. Pingback: 안전카지노

  19. Pingback: https://library.kiu.ac.ug/

  20. Pingback: michael jackson is still alive

  21. Pingback: 토토사이트

  22. Pingback: 바카라 게임 사이트

  23. Pingback: child porn

  24. Pingback: viagra online canada

  25. Pingback: cialis on line

  26. Pingback: 바카라 사이트 먹튀

  27. Pingback: seo

  28. Pingback: cialis prices

  29. Pingback: Overnight viagra

  30. Pingback: Cost viagra

  31. Pingback: buy cialis online

  32. Pingback: generic cialis canada

  33. Pingback: cialis pills

  34. Pingback: cialis super active

  35. Pingback: viagra 100mg

  36. Pingback: online pharmacy viagra

  37. Pingback: cheap viagra

  38. Pingback: cheapest ed pills online

  39. Pingback: top erection pills

  40. Pingback: gnc ed pills

  41. Pingback: 카지노사이트

  42. Pingback: cvs pharmacy

  43. Pingback: generic cialis online

  44. Pingback: levitra vardenafil

  45. Pingback: vardenafil

  46. Pingback: buy vardenafil online

  47. Pingback: viagra online generic

  48. Pingback: casino online games for real money

  49. Pingback: payday advance

  50. Pingback: cash loan

  51. Pingback: viagra 100mg

  52. Pingback: cialis to buy

  53. Pingback: online casino real money no deposit

  54. Pingback: download casino golden palace

  55. Pingback: CafeCasino

  56. Pingback: generic cialis reviews

  57. Pingback: buy viagra online cheap

  58. Pingback: cialis pill generic

  59. Pingback: Viagra 200mg canada

  60. Pingback: Viagra 100mg price

  61. Pingback: Viagra 50 mg without prescription

  62. Pingback: Viagra 150mg coupon

  63. Pingback: how to purchase Viagra 150mg

  64. Pingback: hydroxychloroquine drug

  65. Pingback: Viagra 130 mg uk

  66. Pingback: otc cialis

  67. Pingback: Viagra 130mg coupon

  68. Pingback: how to buy Cialis 60mg

  69. Pingback: Cialis 10mg united kingdom

  70. Pingback: Cialis 20mg medication

  71. Pingback: viagra

  72. Pingback: how to purchase Cialis 40mg

  73. Pingback: viagra for sale

  74. Pingback: Cialis 20 mg prices

  75. Pingback: lm360.us

  76. Pingback: Cialis 20 mg no prescription

  77. Pingback: sildenafil 25 mg canada

  78. Pingback: tadalafil 10mg online pharmacy

  79. Pingback: levitra 60mg purchase

  80. Pingback: viagra prices

  81. Pingback: finasteride 1mg medication

  82. Pingback: viagra pills

  83. Pingback: abilify 15mg online

  84. Pingback: allegra 120mg price

  85. Pingback: amaryl 2 mg coupon

  86. Pingback: amoxicillin 250mg tablets

  87. Pingback: antivert 25mg tablets

  88. Pingback: arava 20mg online

  89. Pingback: viagra offer

  90. Pingback: cialistodo.com

  91. Pingback: ashwagandha 60caps nz

  92. Pingback: order cialis online canada

  93. Pingback: order augmentin 875/125mg

  94. Pingback: order avodart 0,5 mg

  95. Pingback: inexpensive viagra

  96. Pingback: cialis ie

  97. Pingback: cheapest buspar 10mg

  98. Pingback: keflex.webbfenix.com

  99. Pingback: cialis in spain

  100. Pingback: order cardizem

  101. Pingback: amazon viagra

  102. Pingback: how to buy casodex

  103. Pingback: cheap phenergan

  104. Pingback: cialis over counter walgreens

  105. Pingback: no prior prescription required pharmacy

  106. Pingback: best price on generic cialis

  107. Pingback: prilosec 10mg tablets

  108. Pingback: viagra brochure

  109. Pingback: cost of provigil

  110. Pingback: cheap pulmicort

  111. Pingback: pyridium 200 mg united states

  112. Pingback: reglan online pharmacy

  113. Pingback: remeron 30 mg canada

  114. Pingback: how to purchase revatio 20mg

  115. Pingback: how to buy risperdal

  116. Pingback: robaxin pharmacy

  117. Pingback: rogaine 5% pharmacy

  118. Pingback: seroquel 200 mg online

  119. Pingback: cheap skelaxin 400 mg

  120. Pingback: spiriva 9 mcg online

  121. Pingback: tenormin canada

  122. Pingback: cost of thorazine 50mg

  123. Pingback: toprol united kingdom

  124. Pingback: valtrex united kingdom

  125. Pingback: verapamil pharmacy

  126. Pingback: cheap wellbutrin 150 mg

  127. Pingback: cost of zanaflex 2 mg

  128. Pingback: how to buy zestril

  129. Pingback: cheapest zithromax

  130. Pingback: zocor 5 mg uk

  131. Pingback: zovirax 800mg otc

  132. Pingback: discount viagra pills

  133. Pingback: cheapest zyprexa

  134. Pingback: sildenafil otc

  135. Pingback: how to purchase tadalafil 10 mg

  136. Pingback: furosemide 100mg canada

  137. Pingback: escitalopram prices

  138. Pingback: aripiprazole 15 mg tablet

  139. Pingback: pioglitazone 30 mg tablets

  140. Pingback: sildenafil without doctor prescription

  141. Pingback: fexofenadine uk

  142. Pingback: glimepiride 1 mg otc

  143. Pingback: prescription cialis online pharmacy

  144. Pingback: where to buy leflunomide 10 mg

  145. Pingback: donepezil over the counter

  146. Pingback: dutasteride cost

  147. Pingback: buspirone uk

  148. Pingback: cost of cefuroxime 250mg

  149. Pingback: cephalexin without prescription

  150. Pingback: ciprofloxacin coupon

  151. Pingback: clindamycin uk

  152. Pingback: clozapine cost

  153. Pingback: taking viagra for fun

  154. Pingback: carvedilolmg generic

  155. Pingback: where can i buy rosuvastatin 5 mg

  156. Pingback: cheap desmopressin

  157. Pingback: divalproex 250mg online

  158. Pingback: tolterodine 2mg generic

  159. Pingback: how to buy phenytoin 100mg

  160. Pingback: oxybutyninmg without a prescription

  161. Pingback: doxycycline 100mg purchase

  162. Pingback: best online pharmacy to buy viagra with prescription

  163. Pingback: how to buy cialis without prescription

  164. Pingback: what works as good as viagra

  165. Pingback: hoe werkt cialis

  166. Pingback: how much 1.87 ivermectin for horses do i give 15 lb dog

  167. Pingback: buy viagra online mastercard

  168. Pingback: sumatriptan nz

  169. Pingback: cialis generico espaГ±a contrareembolso

  170. Pingback: viagra discount prices

  171. Pingback: cialis free trial

  172. Pingback: prices for cialis

  173. Pingback: amoxicillin 875

  174. Pingback: furosemide 12.5 mg without prescription

  175. Pingback: zithromax buy online

  176. Pingback: ivermectin 1%

  177. Pingback: albuterol prescription coupon

  178. Pingback: cheapest metoprolol 50 mg

  179. Pingback: clotrimazole generic

  180. Pingback: doxycycline teeth

  181. Pingback: prednisolone gatifloxacin

  182. Pingback: clomid prices

  183. Pingback: como tomar priligy

  184. Pingback: diflucan ointment

  185. Pingback: melatonin and synthroid

  186. Pingback: how to order viagra from canada

  187. Pingback: buy cialis online cheap india

  188. Pingback: cheap propecia online

  189. Pingback: neurontin pills

  190. Pingback: januvia vs metformin

  191. Pingback: paxil for sleep

  192. Pingback: plaquenil and ivf

  193. Pingback: sulfamethoxazole buy

  194. Pingback: dapoxetine for women's libido

  195. Pingback: cialis singapore pharmacy

  196. Pingback: buy generic cialis online usa

  197. Pingback: generic erythromycin 500 mg

  198. Pingback: difference between generic and careprost

Leave a Reply