Physical Activity and Weight Management
Being physically active is a big part of living a healthy lifestyle! This is true for everyone—people of all ages and all sizes. But it’s especially true for people who are at risk for diabetes. Most adults should aim for a minimum of 30 minutes on most days—and anything that increases your heart rate counts!
Benefits of Being Active
What can you gain from being more physically active? Well, in addition to increased energy, you can improve your overall health and well-being! Here are the “top ten” reasons to be more physically active:
- Activity helps you lose weight faster and more effectively
- Activity on a regular basis helps keep the weight off.
- Activity makes your body use insulin more effectively, which leads to lower blood sugar levels.
(If you have diabetes, this means you may need less insulin or medications!) - Activity helps your heart pump stronger and slower, which leads to lower blood pressure.
- Activity helps reduce your risk for heart attack, stroke, bone loss, and some cancers.
- Activity helps to reduce stress.
(Some research even suggests that regular physical activity can reduce depression!) - Activity helps you build stronger bones and muscles.
- Activity can raise your good cholesterol (HDL) and lower bad cholesterol (LDL).
- Activity can help improve your sleep.
- Activity helps to improve flexibility so you can move easier.
- Activity can improve your self-confidence and poise.
Getting Started: Healthy Living
Significant health benefits can be obtained by including a moderate amount of physical activity, for example, 30 minutes of brisk walking or raking leaves, 15 minutes of running or 45 minutes of playing volleyball. Additional health benefits can be gained through greater amounts of physical activity.
Like any lifestyle change, the best way to start is with small steps. Start where you are, and find activities you enjoy. Before beginning any exercise program, it’s important to talk to your doctor to be sure that the activities will be safe for you. This is true for everyone!
It’s a good idea to choose a couple of activities—one you can do outside when the weather is good, and one inside for when the weather is bad or it’s too hot or cold. No matter what you choose, make sure it’s something you enjoy! Once you have chosen an activity, start slowly. If you are not currently active, don’t try to start out by exercising for 30 minutes every day. Set your first goal at 10 minutes, and then work up by setting small goals and meeting them. You’ll soon find that 30 minutes is no big deal!
You can also be more active throughout your day. Try taking the stairs more often at work. Park farther away from where you work or shop, and walk the extra distance. Instead of sending an email to your office colleague, get up and go talk to her. Think about what you do every day, and find small ways to work more activity into your daily routine. You’ll be amazed at how the extra steps really add up!
GetFit Tips were taken from www.fitness.gov, the President’s Council on Fitness and Sport web site, and www.CDC.gov by the Centers for Disease Control and Prevention.