Let’s start a Training Program
National Kinesiology Week is the perfect time to start a MoveBetterChallenge training program that will make you move better.
If you’re living with chronic disease or a health condition such as depression or anxiety, regular physical activity is one of the most important things you can do to help yourself. Increased physical activity can work just as effectively as some medications, with fewer side effects.
Studies indicate a 26% decrease in odds for becoming depressed for each major increase in objectively measured physical activity. This increase in physical activity is what you might see on your activity tracker if you replaced 15 minutes of sitting with 15 minutes of running, or one hour of sitting with one hour of moderate activity like brisk walking. Harvard T.H. Chan School of Public Health
Strive to complete at least :
- 150 minutes of moderate-to vigorous-intensity aerobic exercise each week (e.g. 30 minutes, five days a week) and
- resistance exercises (like lifting weights) two to three times a week.
Physical activity is any form of movement that causes your body to burn calories. This can be walking, gardening, cleaning and many other activities you already do. Daily physical activity is important. Inactivity is as strong a risk factor for dying as smoking is.
To improve your health, avoid long periods of sitting by getting up every 20 to 30 minutes to stand or move around. Adding more physical activity to your day is one of the most important things you can do to help manage your diabetes and improve your health.
Benefits of physical activity
Regular physical activity, along with eating healthy and controlling your weight, can reduce your risk of having more episodes.
Regular physical activity also helps:
- reduce anxiety
- lower your blood pressure
- increase your mood
Before you get started
Before starting a new exercise routine, be prepared:
- If you’ve been inactive for a while, talk to your doctor before starting any exercise program
- Wear comfortable, proper-fitting shoes, and your MedicAlert® bracelet or necklace
- If you are short of breath, or have chest pain, speak to your doctor
Types of Physical Activity
Both aerobic and resistance exercise are important for people struggling with mental health.
Aerobic exercise is continuous movement (such as walking, bicycling or jogging) that raises your heart rate and breathing. Benefits of aerobic exercise include:
- improved fitness, health and body composition
- reduced complications such as lowered risk of heart disease
- improves effects of episodes
Aim for 150 minutes of aerobic exercise per week. You may have to start slowly, with as little as five to 10 minutes of exercise per day, gradually building up to your goal.
The good news is that multiple, shorter exercise sessions of at least 10 minutes each can be as useful as a single longer session of the same intensity.
Interval Aerobic Training
Interval training involves short periods of vigorous aerobic exercise, such as running or cycling, alternating with short recovery periods at low-to-moderate intensity (or rest) from 30 seconds to 3 minutes each.
Resistance exercise involves brief repetitive exercises with weights, weight machines, resistance bands or your own body weight to build muscle and strength. Benefits of resistance exercise include:
- maintaining or increasing lean muscle
- burning calories at rest throughout the day
- weight control (especially as we age)
Aim to do resistance exercises 2 to 3 times per week. If you’re beginning resistance exercise for the first time, you should get some instruction from a qualified exercise specialist, a diabetes educator or exercise resource.
The key is to start slowly and build your way up.
Get the support you need
Physical activity and mental health can be a complex issue. If you need help and/or advice on how to become physically active, you can ask your doctor, or a member of your health-care team, for support that’s right for you. Kinesiologists are part of your health-care team.
Consult a Kinesiologist near you: https://www.cka.ca/en/find-a-kin<
Source: https://www.diabetes.ca/managing-my-diabetes/tools—resources/physical-activity, adapted by CKA