Hello, I am Ty Mason of thediabetescouncil.com, researcher, writer and I have type 2 diabetes.
I want to emphasize that my perspective is coming from one with Type 2 and not Type 1.
Our channel is primarily for those with Type 2 Diabetes and PreDiabetes.
Today I want to answer the question How much do I need to exercise each week?
After you watch the video today, I invite you check out the description box for my new
ebook.
This is one of the most comprehensive diabetes meal planning book you can find.
It contains diabetes friendly meals/recipes, recipes for different goals such as 800-1800
calories per day meal plan, diabetes meal planning tips and tricks.
There are also tons of diabetes friendly recipes for everyone!
This is a great question.
And what most people want is a minimum amount, right?
Well, I guess when it comes to exercise there are those who just love it, those who hate
it and those who might do it if they have to.
Exercise packs a four-way punch against diabetes: It helps you lose weight, shrinks abdominal
fat, makes your muscles "suck up" more sugar from your blood, and increases the body's
sensitivity to insulin.
These factors are extremely important for someone with prediabetes.
Physical activity can protect you from developing diabetes.
There is a 30 – 40% lower chance of developing diabetes in moderately active people compared
with those who are sedentary.
Just by doing more and eating healthier you are improving your body's ability to control
blood sugar and reducing the effects of other risk factors for disease such as high blood
pressure, high cholesterol levels and body fat.
Now is the ideal time to make a real positive lifestyle change for your health.
Whether you lose weight or not, regular physical activity will benefit your health.
Regular physical activity also gives you more energy, builds confidence and can help you
to sleep more soundly at night.
You can combine your activity time with family and friends or use it as an opportunity to
reflect on things and listen to your favorite music.
If you asked most doctors, they will recommend that you exercise a minimum of 150 minutes
per week.
Basically 30 minutes per day for 5 days.
I have researched several areas for types and times of exercise and the following plan
gives you the 3 recommended types of exercises and the duration for each.
This is a weekly approach.
Before we get into the activities, I must ask that you consult your healthcare provider
before starting any exercise program.
The Three Types of Activity and Pre-diabetes
Aerobic activity Aerobic activity, also known as endurance
activity, is when large muscle movements, maintained over a period of time, make the
heart and lungs work harder.
Activity?
– Any type that you can maintain comfortably is ideal.
Choose exercises that you enjoy, such as walking, cycling or group fitness classes.
Starting off with some walking, static cycling or swimming will avoid too much joint overload
if you are overweight and have joint pain.
How long (duration)?
– You can split your total activity amount into minimum bouts of 10 minutes if needed.
If you have been inactive for a long time, start with short daily amounts and increase
this as your body allows and you feel more confident.
Remember not to sit for hours.
A regular break from sitting every hour is healthy.
How hard (intensity)?
– Progress slowly to a relatively moderate-intensity activity.
When doing moderate intensity activity you will feel warm, mildly out of breath and mildly
sweaty.
The 'talk test' is a simple way to measure moderate intensity.
This means that you can still talk, but not sing, during the activity.
How often (frequency)?
– If you aim to do 30 minutes per day then do this at least 5 times per week so that
you reach the 150 minutes total per week.
Distribute the sessions over the week and aim to have no more than 2 consecutive days
without physical activity.
When you start any new activities make sure you give your body enough time to recover
and adapt between sessions.
Muscle Strengthening Simple strength training on at least 2 days
a week is important for health if you have pre diabetes.
It helps to control blood sugar and improves the action of the body's own insulin.
Stronger, larger muscles use up more calories for energy so it can help maintain your body
fat.
Some activities, such as climbing stairs, digging the garden or walking up hill, combine
aerobic and muscle strengthening types.
These activities should work all the major muscle groups in your body such as legs, hips,
back, chest, abdomen, shoulders and arms.
When strengthening a muscle group, begin by familiarising the movement with little or
no load.
If you are using weights such as dumbbells, try to do at least 1 set of 8-12 repetitions
per activity.
The correct weight choice is the one which is hard to complete by the end of the set.
A repetition is one complete movement of an activity, like doing a sit up or bicep curl.
Flexibility Exercises Daily flexibility exercises can prevent pain,
stiffness, and injury of muscles and joints.
People often experience a sense of wellbeing and relaxation during flexibility exercises.
Some quick and simple movements can be found in our separate exercise sheet.
Yoga, Tai Chi and Pilates are examples of some activities which combine strength and
flexibility as well as balance training.
Well, there you have it.
I wanted to give you more than just a 150 minutes a week video, but also give you some
direction in which to start.
You make the decision of what exercise program is right for you and again, please consult
your healthcare provider before starting any exercise program.
Don't forget to get my new ebook and please, subscribe to our channel for many more videos
like this one in the future.
Thanks for watching.
I am Ty Mason.
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