Exercise is an essential part of a balanced and healthy lifestyle, no matter what your age or ability. But what type of exercise should you do, and how much?
Corinne Cutler, an exercise specialist with the Leduc-Beaumont-Devon Primary Care Network’s SMILE program (SMILE stands for self-manage to improve your life everyday), said it depends on your individual goals and needs.
“Exercise or physical activity is important for everybody because of the health benefits, as well as keeping people functionally mobile so they can move around and do their everyday activities,” she said.
Health Canada recommends that individuals perform 150 minutes of physical activity of moderate intensity per week, which works out to 30 minutes a day, five days a week. That’s a good baseline for a healthy person, Cutler said, but some people may have different needs and abilities.
In her role with the SMILE program, Cutler, who is also a certified Pilates instructor, works with diabetes patients to develop exercise programs that work with their schedule and physical needs.
Exercise helps lower blood sugar levels by increasing the body’s sensitivity to insulin, and so is an important factor, along with diet and medication, in managing and even preventing the onset of Type II diabetes, Cutler explained. However, the trick is to develop an exercise program that is enjoyable and interesting so patients want to make it a part of their daily routine.
That’s a good starting point for anyone wanting to introduce more exercise into their lives, especially if they’ve been fairly sedentary, Cutler said.
“You have to find out what a person enjoys doing so they keep doing it, whether it’s walking, biking, going to an aquacise class, or doing some home exercises with stretching or resistance bands.”
There’s also the question of what a person can do. Individuals with mobility challenges such as arthritis should look into activities that don’t force them to put a lot of weight on their joints. Swimming is an excellent way for arthritis sufferers to get the maximum benefit of exercise with little pain and stress on their joints. For those less aquatically-inclined, Cutler recommends riding a stationary bike, which can build muscle strength or provide a fat-burning cardio workout with less stress on the joints.
Other forms of activity don’t even require standing — there are numerous stretches that can be performed with weights or resistance bands while sitting down.
What if you’re otherwise healthy but just don’t have time to hit the gym for 30 minutes a day?
There are several easy ways to rack up 30 minutes of activity throughout your workday without even thinking about it, Cutler said.
“Take a break every hour and stretch for three to five minutes, even if you’re just sitting down. Take the stairs. Park farther away from your building and walk to work,” she suggested.
Even just getting up to talk to a coworker instead of phoning or emailing is a good way to squeeze a bit of activity into an otherwise busy but sedentary day.
“Some people like to wear a pedometer at work and keep track of their steps throughout the day,” Cutler said. “It tends to be a good motivator when they write it down and try to beat that every day.”
Cutler said it’s a good idea to consult with a doctor before starting any new exercise regime to make sure it’s safe and healthy.
For more information about the SMILE program, visit www.lbdpcn.com.
Article by:
Alexandra Pope
newsone@leducrep.com