30 minutes a day of physical activity is recommended by the American Heart Association and
American Diabetes Association, but it isn't uncommon for many people to fall short of this.
Some of us have a hard time even exercising at all. The benefits of physical activity are almost
endless but are especially important in managing diabetes. Staying physically active can help
lower blood sugar over time and improve A1C levels.
The energizing buzz of summer can be a great motivator to start increasing physical
activity. Warmer weather makes outdoor activities easier and more enjoyable, and longer days
make it more possible to squeeze in an after work sweat session or take a nature walk. It’s not
always simple adding physical activity to our daily routines though. That’s why I’ve put together
a list of 5 simple ideas to help increase physical activity during the summer months.
1. Stretch 5-10 minutes before bed and when you wake up: Stretching has been shown to
help increase both flexibility and blood circulation making it a great way to reduce injuries
and support heart health.
2. Stand while you work: Do you sit at a desk all day? A study shows that people who sit
more are at greater risk of diabetes and heart disease. If you work in an office, consider
standing while working, especially after meal time. A study has shown that standing while
working after lunch helped lower office workers blood glucose levels more than sitting down.!
3. Clean your house: Knock two things off of your ‘To Do’ list. Open the windows, and turn
some tunes on while you tidy up. Vacuuming, mopping, and carrying loads of laundry up and
down stairs are all great cardiovascular activities that use a variety of muscle groups. Not
only will you get a sparkling clean house but a little vigorous cleaning will get your heart rate
up too!!
4. Get the yard work done: Whether it’s gardening, weeding or mowing the lawn with a push
mower, outdoor housekeeping activities are a great way to increase physical activity (while
also getting some vitamin D!). You could also try taking extra trips around the yard with the
wheelbarrow or carrying heavy bags of sand, mulch or potting soil around if you're looking
for a challenge. !
5. Take a walk on your lunch break: If you have time during your lunch break consider taking
a brisk walk for as long as you can. A quick walk in the middle of the day can help re-energize
you if you're starting to feel a little fatigued at work. It can also help keep blood
sugar levels in check.
Adding more movement to your normal day-to-day activities is an effective and practical
way to increase physical activity. Even if you’re already keeping up with an exercise routine,
adding any of these ideas to your week can help to kick it up a notch. Also, be sure to drink
enough water throughout the day and pay attention to the way your body feels and what types
of activities work best for you.
~Meghan Hale, Nutrition Intern
