Exercise 5 Times a Week & Diabetes
You may have heard the recommendation of exercising 5 times a week. This recommendation holds true for people with diabetes and
pre-diabetes (those at risk for diabetes).
Why exercise 5 times a week?
If you have diabetes, exercise helps to normalize blood sugar and aid in weight loss.
If you have pre-diabetes exercising for 30-60 minutes each day has been found to be effective in reducing risk for diabetes too.
What type of exercise should be performed 30-60 minutes a day on 5 days of the week?
The exercise recommendation pertains to aerobic exercise (aka cardiovascular exercise or cardio).
The goal with aerobic exercise is to increase your heart rate.
The target heart rate zone is 60-80% (some doctors may advise 50-70%) of maximal heart rate.
What are some examples of aerobic exercise?
Exercise that is considered aerobic includes:
Focus on exercise involving continuous motion. "Stop and go" activities tend to be less aerobic.
"Stop and go" activities include baseball, golf, volleyball, football, and bowling.
Any other considerations?
Factor in time to warm up and cool down when exercising. Warm up and stretch for 5 minutes before exercising.
Cool down and stretch after exercising. Stretching helps to avoid injury, increase range of motion, and alleviate post-work out soreness.
The American Diabetes Association recommends exercising aerobically 5 of 7 days a week.
Christine Carlson, MS, RD, BC-ADM, CDE
- cross-country skiing
- jumping rope
GlucoMenu® Nutrition Director