Diabetes - The "Exercise Prescription"
The exercise prescription involves four things: (1) the activity you choose, (2) the frequency with which you participate in it, (3) the intensity of your participation, and (4) the duration of the activity.
These choices are based on your physical fitness, as determined by your physician.
For the frequency, determine whether you are going to exercise three, four, or more times a week.
Aim for a minimum of four times per week.
Do not allow more than two days in a row to pass without taking some opportunity to exercise.
Start slowly-every other day is recommended.
Then add more days as tolerated.
The intensity is determined by your target heart rate (the pulse rate above the threshold and below the ceiling).
If you are able to sing or talk while you are exercising, then you can assume you are exercising at the proper intensity.
Remember the Borg Scale of Perceived Exertion? What is the range of your perceived exertion scale? The older you are, the more slowly you should start the activity.
Even starting with as short a time as 3 minutes (or, for the very elderly, just 1 minute) is wise.
Gradually increase the time until you reach a goal of 20 to 30 minutes.
If your goal is to reduce body fat, you must exercise for 40 minutes or longer.
Determine what you can tolerate, then add anywhere from 1 to 5 minutes each week until you have reached your goal.
Since there are many types of activities to choose from, you don't need to do the same type of exercise every day.
Whatever exercise you choose for a given day, be sure it is done continuously and rhythmically (that is, at the same rate or at varying speeds but without completely stopping), that it involves large muscle groups, and that it is enjoyable! If you are bored with the exercise, do some other type of exercise.
Boredom may become an obstacle leading to inactivity.
On the other hand, don't overload yourself with activities to the point at which you become burned out.
Focus on your goals of cardiovascular endurance, muscular strength, flexibility, and improved diabetes control and be sure to have fun in the process.
These choices are based on your physical fitness, as determined by your physician.
For the frequency, determine whether you are going to exercise three, four, or more times a week.
Aim for a minimum of four times per week.
Do not allow more than two days in a row to pass without taking some opportunity to exercise.
Start slowly-every other day is recommended.
Then add more days as tolerated.
The intensity is determined by your target heart rate (the pulse rate above the threshold and below the ceiling).
If you are able to sing or talk while you are exercising, then you can assume you are exercising at the proper intensity.
Remember the Borg Scale of Perceived Exertion? What is the range of your perceived exertion scale? The older you are, the more slowly you should start the activity.
Even starting with as short a time as 3 minutes (or, for the very elderly, just 1 minute) is wise.
Gradually increase the time until you reach a goal of 20 to 30 minutes.
If your goal is to reduce body fat, you must exercise for 40 minutes or longer.
Determine what you can tolerate, then add anywhere from 1 to 5 minutes each week until you have reached your goal.
Since there are many types of activities to choose from, you don't need to do the same type of exercise every day.
Whatever exercise you choose for a given day, be sure it is done continuously and rhythmically (that is, at the same rate or at varying speeds but without completely stopping), that it involves large muscle groups, and that it is enjoyable! If you are bored with the exercise, do some other type of exercise.
Boredom may become an obstacle leading to inactivity.
On the other hand, don't overload yourself with activities to the point at which you become burned out.
Focus on your goals of cardiovascular endurance, muscular strength, flexibility, and improved diabetes control and be sure to have fun in the process.