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Diabetes Tip of the Month: Exercise

Exercise is an important aspect of diabetes care. It can help decrease blood sugar by decreasing insulin resistance and increasing blood sugar use from your muscles. The American Diabetes Association recommends getting 150 minutes of moderate intensity exercise per week. That comes out to about 30 minutes at least five days per week.

So what is moderate intensity exercise? In general, if you are doing moderate intensity exercise you can talk, but not sing during the activity. If you are out of breath and cannot talk, you are likely exercising at a high intensity level.

Examples of moderate intensity exercise include:

  • Walking

  • Hiking

  • Swimming

  • Chair exercises

  • Resistance bands

  • Dancing

  • Gardening

Chair exercises are great for people with mobility issues or who tire easily. In fact, chair exercises can be done while watching TV or sitting at a desk.

It is also important to remember that you do not have to do all 30 minutes at one time. You can split it into manageable sections of time. For example, if you walk for 10 minutes after each meal you have reached your goal (assuming you eat 3 meals per day).

If you feel like 30 minutes a day is too much, start smaller. Start with a goal of 10-15 minutes per day. As you get stronger, you will be able to increase your time.

Always remember, it is better to do some exercise than no exercise.

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No information or content on this website is to be taken as implicit or explicit advice. Please contact a medical professional for guidance.

Photos on this website are provided by Vowell Publishing, Inc. and NARMC.

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