Wow, can you believe that Spring is right around the corner? Daylight Saving Time is giving us more sunshine during the day which is definitely giving me motivation to get in more exercise. Daily exercise is vital for everyone, but more important for those of us with Type 2 Diabetes.
Since my diagnosis, I have received so much support from family and friends and thanks to Elaine Niemann of Shop with Delight, she shared with me several documents including this 10-Minute Power Workout Infographic which I wanted to share with you today.
So if you have 10 minutes or more each day try a few of these exercises, but remember to always consult with your physician or healthcare provider before starting any fitness program.
Here are a few other recommendations from Diabetes.org
Two types of physical activity are most important for managing diabetes: aerobic exercise and strength training.
Aerobic Exercise
Aerobic exercise helps your body use insulin better. It makes your heart and bones strong, relieves stress, improves blood circulation, and reduces your risk for heart disease by lowering blood glucose and blood pressure and improving cholesterol levels.
We Recommend: Aiming for 30 minutes of moderate-to-vigorous intensity aerobic exercise at least 5 days a week or a total of 150 minutes per week. Spread your activity out over at least 3 days during the week and try not to go more than 2 days in a row without exercising.
Note: Moderate intensity means that you are working hard enough that you can talk, but not sing, during the activity. Vigorous intensity means you cannot say more than a few words without pausing for a breath during the activity.
Get Started
If you haven’t been very active recently, you can start out with 5 or 10 minutes a day. Then, increase your activity sessions by a few minutes each week. Over time, you’ll see your fitness improve, and you’ll find that you’re able to do more.
If you are just starting out, you may want to check out our starting walking plan.
Find the Time
If your busy schedule doesn’t allow you to exercise for a 30-minute period during the day, you have the option to break it up into bouts of 10 minutes or more. Research has shown that the health benefits are similar when you do this!
For example, you might take a brisk 10-minute walk after each meal. Or you could try doing 15 minutes of aerobics in the morning before work and another 15 minutes when you get home.
If you are trying to lose weight and keep it off, most people need to do closer to 60 minutes of aerobic exercise per day.
Below are some examples of aerobic activities:
- Brisk walking (outside or inside on a treadmill)
- Bicycling/Stationary cycling indoors
- Dancing
- Low-impact aerobics
- Swimming or water aerobics
- Playing tennis
- Stair climbing
- Jogging/Running
- Hiking
- Rowing
- Ice-skating or roller-skating
- Cross-country skiing
- Moderate-to-heavy gardening
Strength Training
Strength training (also called resistance training) makes your body more sensitive to insulin and can lower blood glucose. It helps to maintain and build strong muscles and bones, reducing your risk for osteoporosis and bone fractures.
The more muscle you have, the more calories you burn – even when your body is at rest.
Preventing muscle loss by strength training is also the key to maintaining an independent lifestyle as you age.
We Recommend: doing some type of strength training at least 2 times per week in addition to aerobic activity.
Below are examples of strength training activities:
- Weight machines or free weights at the gym
- Using resistance bands
- Lifting light weights or objects like canned goods or water bottles at home
- Calisthenics or exercises that use your own body weight to work your muscles (examples are pushups, sit ups, squats, lunges, wall-sits and planks)
- Classes that involve strength training
- Other activities that build and keep muscle like heavy gardening
There are other types of activity that you can add to your fitness routine. Learn more about activity throughout the day, stretching and balance exercises.
Want to take a step towards better health? Enjoy a refreshing walk with healthcare professionals from your community who will provide support and answer questions. Find a “Walk with a Doc” event near you.
Let’s Chat > are you getting in at least 10 minutes of exercise every day?
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2 thoughts on “Wellness Wednesday – 10 Minute Workout”
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The 10 min. morning cardio on an empty stomach is good for anyone before starting their workday and here’s why. After morning prayer and following morning prayer with cardio on an empty stomach at your local gym on the treadmill before starting to workday, you put your body in a position to potentially increasing calorie burning up to possibly two hours. If you do morning cardio on an empty stomach for one hour, you potentially put your body in a fat incinerating state for possibly up to six hours before starting your day at work. This is good because as your multitasking at work and increasing your productivity, you’re losing weight simultaneously. Moreover, a good way of defeating diabetes is by juicing fresh fruits and vegetables in a juicing machine for increased weight loss and increased feelings of health and vitality.
This is great information, I used to work out first thing in the morning, now it’s before dinner and bed. However, since the time changed, I will probably rise earlier to get in a workout before starting my day.
Thanks for the great tips, I always look forward to your comments.