Be Active!
In our nation, both young and old are at high risk for getting too little exercise. While weight loss is most affected by what we eat and drink, an increase in physical activity can make this loss easier. It can also help us maintain it. Being active is about movement! It does not matter if it is walking, dancing, hiking, biking, swimming, working, cleaning, gardening, or performing other active leisure time activities. We all just need to move more often and with greater intensity. Intensity has to do with the level of energy it takes to do an activity. We become more fit when we have active lives. This means we will have greater endurance, strength, and flexibility. Most of us have good intentions and want to become more active, but things always seem to get in the way. We need to find ways to challenge ourselves to just get moving. It often helps to do it with someone else. Grandchildren can help those older to be more active and have fun while doing it.
Common Barriers to Being More Active:
- Time
- Too tired after work
- Back, knees, or muscles soreness hot weather or cold weather
- Unsafe neighborhoods for walking
- Lack of an exercise partner
First you must know the obstacles or things that keep you from being more active. Next, you need to develop a plan for ways to overcome them. Exercise or physical activity can all be done at a single time during the day. It can also be spread out over the course of the day. It is good to start slowly and build up the duration (the length of time spent in the activity) and intensity (the difficulty of the activity) over time. Ask a family member or friend to be active with you to make it more fun.
Activities that Require Moderate Amount of Energy:
- Gardening 30 - 45 minutes
- Raking leaves for 30 minutes
- Washing a car for 30 - 45 minutes
- Walking 2 miles in 30 minutes
Adults should have a goal to spend at least 30 minutes every day doing some form of moderate activity. This activity does not have to happen all at once, but can be done in smaller amounts of time. Many people think the use of a pedometer is a good way to keep track of steps and activity over time.
The family that stays active together reduces their diabetes risks together!
Benefits of Being More Fit:
- Lower blood pressure
- Lower blood cholesterol
- Lower blood sugar
- Lose or maintain weight
- Better well-being
- Lift spirits
- Fewer medications
- Stronger bones and muscles
- Improve circulation
- More flexibility
- Less stress
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