exerciseoct2005

There are 3 things that would be good for your physical activity routine.

Aerobic exercise
Strength training
Flexibility exercises

You will find some ideas for each of these below.

Aerobic Exercise

Many people have a hard time trying to find an activity to do for exercise.
Excuses range from I dont have time to what can I do? Some will help you
around the house.

Exercise will benefit the person with diabetes tremendously. It improves your
sense of well-being, improves your circulation, strengthens your heart and
lungs, relieves stress, lowers your blood pressure and helps your body to use
insulin better.

Here is a list of things you can do and some have a time that would make it
beneficial for you to get a really good workout and it gives you a time to work
towards.
Remember that if you have been sedentary or arent used to exercising yet,
work up your times of exercise slowly. For most people it is best to work out at
least 30 minutes a day 5 times a week. Start out slowly about 5 to 10 minutes a
day and work your way up to more time each week. If you are trying to lose
weight, you may want to work out for more than 30 minutes a day.

Playing volleyball-------------------45 minutes

Shooting basketball------------------30 minutes

Playing a game of basketball---15 to 20 minutes

Water aerobics-----------------------30 minutes

Running 1 1/2 miles in---------------15 minutes

Stairstepper-------------------------15 minutes
or you could just walk up and down the stairs in your house.

Walking 1 3/4 miles in---------------35 minutes or

Walking 2 miles in ------------------30 minutes

Shoveling snow-----------------------15 minutes

Bicycling 4 miles in-----------------15 minutes

Washing and waxing the car ----45 to 60 minutes

Dancing fast (social)----------------30 minutes
or do it at home if you dont want to go public

Pushing a stroller 1 1/2 miles in ---30 minutes

Stationery bike

Treadmill

Swimming

Low impact aerobics class

Tennis

Ice skating or roller skating

Strength Training

Strength training builds muscle, but not to the extent you look like a body
builder unless that is what you want to work towards. Building muscle if very
good for your body. It helps you to burn fat more even when you are resting!! It
also helps to build strong bones, and lets face it, the older you get the more
brittle your bones can get!!
You can join a class or use purchased exercise bands. If money is an issue
you can use canned veggies or fruits.

Flexibility or Stretching Exercises

These types of exercise help you keep your joints in good working order.
Wouldnt it be nice if you knew that if you slipped on ice or a wet floor that you
could bend and not hurt yourself? Stretching is recommended before you do
any kind of exercise. Just 5 to 10 minutes and you are ready to go.

Ways to get more exercise into your daily routine:

Park towards the end of the lot when you go to the store or the mall.
Take the stairs instead of the elevator.
Rake your yard.
Clean some part of your house daily. Instead of leaving it all for the weekend.
Put on some music and dance while you clean.
Walk to your destination instead of driving whenever possible.
Purchase a pedometer and see if you can add 5 more steps to it the next day.
Weed your garden or your flower bed.
Chase your kids or grandchildren. Play a game of tag.