Get Your Exercise in This Summer

Now that the summer has arrived, there are so many outdoor activities that can be done for exercise. No, exercise is not just about the gym and the treadmill – it’s so much more!!

 By Susan B. Sloane, BS, RPh, CDE

Outdoor activities are some of the best ways to burn calories this summer. There is biking, hiking, horseback riding, and even gardening. It is a common question to ask as to how much exercise is good, and although there are general guidelines, recommendations vary depending on the individual. Some people have restrictions due to existing health conditions, such as arthritis or neuropathy, for example.

It is important for most individuals to try to do both cardio and resistance exercises for the optimal health benefit. Cardio exercises strengthen the heart muscles and allow the heart to pump more efficiently. That is why trained athletes can have resting heart rates as low as 40 beats per minute. Your muscles can also benefit from aerobic exercise; they will get more efficient at consuming oxygen.

If you have diabetes, the recommendations for most people are published in new ADA guidelines.¹ Daily exercise is recommended if possible. If you cannot exercise daily do not allow more than two days to elapse without performing some type of exercise.

Aerobic exercise should be done for at least 10 minutes, with a goal of at least 30 minutes per day or more. Moderate aerobic exercise can be done for running about 6 miles per hour for 25 minutes. Over time, you should progress to 150 minutes per week of moderate intensity exercise if you can. The recommendation for youth and adolescents are a bit more, as they can tend to withstand greater amounts of vigorous exercise as a rule.

Resistance training for adults should be done about 2-3 times per week. Resistance training builds strong muscle and helps strengthen the core as well. When muscles work efficiently, they burn glucose better and are more sensitive to insulin.² Strong muscles are important as you get older to help fend off osteoporosis as well, as are balance and flexibility exercises. Yoga, Barre exercises, and Tai Chi, for example, can all help muscle building and strengthen the core.

Some of the newest recommendations from the ADA suggest that sedentary activities (sitting at a desk, watching TV,etc.) be interrupted every 30 minutes by at least 3 minutes of movement such as desk chair swivels, torso twists, leg lifts, or walking in place for example.

The new recommendations include those people diagnosed with prediabetes as well. It is so important for those with prediabetes, as exercise and weight loss (even 5-7 percent weight loss) can help potentially prevent diabetes or at least delay the onset of diabetes.³

Before you start an exercise program, check with your healthcare team to make sure that you have no specific restrictions based on your current health. Then you are ready to begin your journey to better health. And don’t forget to log your exercise on your Dario App!