We all know that exercise is important for our health. But did you know it is particularly helpful for preventing and managing diabetes? Exercise improves the body's sensitivity to insulin, improves circulation, and reduces the high risk of heart disease and stroke that is associated with diabetes and pre-diabetes. The American Diabetes Association has issued new guidelines for exercise to help prevent and manage diabetes. Earlier guidelines recommended 150 minutes of moderate to vigorous physical activity each week (and this recommendation still stands) and not sitting for more than 90 minutes without getting up to move, but the new guidelines go further. Changes include not allowing more than two days to pass between exercise sessions, and engaging in light activity for three minutes every 30 minutes to break up periods of sitting or inactivity. Here are some suggested activities for three minute physical activity breaks:
Walk in place, around the office, or outside
Hula hoop
Climb stairs
Knee or toe touches
Make or take calls while standing
Practice balancing on one leg
Dance around the room
Perform exercises such as squats, lunges, or trunk twists