Getting Started
By Meaghan Donnelly, ACSM-CPT | July 29, 2020.
American College of Sports Medicine and the Center for Disease Control and Prevention recommends that adults exercise for at least 150 minutes per week of moderate intensity, or a total of 75 minutes of vigorous aerobic exercise. This equals about 20 minutes per day of exercise. Depending on where you are in your health and wellness journey, this may be a huge lifestyle change — and that is EXCITING!
So, now that you have made the decision to start exercising … Where do you begin?
Steps to Get Started
Starting an exercise program can be daunting. Trust me when I say, it can be as easy as putting one step in front of the other! No matter where you are in your journey of managing your diabetes, here are some simple steps to take to start your fitness adventure.
- Speak to your doctor.
– Be honest with your injury history and ask them if there is any reason why you should not participate in physical activity.
– Ask them about medication and how they want you to manage your glucose levels during exercise.
– Every person is different and it’s important to have a plan and clearance from your doctor. - Understand the broad types of exercise.
– Exercise can be broken into two broad types: Cardiovascular workouts (aka “Cardio”) and Strength Training workouts (aka “Weights”).
– Cardiovascular fitness helps your heart work more efficiently whereas strength training improves your muscular strength and postural stability.
– As your personal program evolves, you will want to incorporate both types into your routine. - Finally – Start with something that makes your smile and that you find fun. Change can be a challenge, but that doesn’t mean we can’t smile a lot along the way!
Examples of Cardiovascular and Strength Training
For cardio, start with short periods of walking around your neighborhood block. Simple walks allow your body to get accustomed to exercise. Or you enjoy dancing? Turn on the music and move for 10 minutes! Guess what! You just did 10 minutes of cardio!
For strength training – start with a weight that you can lift 10 – 15 times without pain or strain. It doesn’t matter if it’s 3lbs or 10lbs – you are doing great work!
Always remember — you are in this for the long game and we are building a foundation!
