Are You Getting Enough Exercise?


The American Heart Association suggests at least 150 minutes per week of moderate exercise or 75 minutes per week of vigorous exercise (or a combination of moderate and vigorous physical activity). Thirty minutes a day, five times a week is an easy goal to remember, however you will also experience benefits even if you divide your time into two or three segments of 10 -15 minutes per day.

Physical activity is anything that makes you move your body and burn calories, such as climbing stairs or playing sports. Aerobic exercises benefit your heart, such as walking, jogging, swimming or biking. Strength and stretching exercises are best for overall stamina and flexibility.

The simplest, positive change you can make to effectively improve your heart health is to start walking. It’s enjoyable, free, easy, social and great exercise. A walking program is flexible and boasts high success rates because people can stick with it. It’s easy for walking to become a regular and satisfying part of life.

The following chart represents an estimate of caloric expenditure during specific physical activity. Listed are 4 different weight categories. Caloric expenditure is influenced by intensity, mode of exercise, one’s level of conditioning, metabolism, and body weight. Try to do at least three of these activities during your training week. This might help to keep you from getting bored with your weekly schedule and will help to make you a more well-rounded fitness enthuseist. You might even find a new mode of exercise to enjoy. My top two exercises are jump rope and fast-paced calisthenics. My new favorite that’s been around for years… the rowing machine.


Controlling Type II Diabetes


Having Type II Diabetes can be a debilitating disease, but a disease that can be controlled and reversed if exercising regularly and eating properly.

If you are obese and have a family history of diabetes, you are at a high risk for developing this disease. You may want to consult a doctor and have your fasting blood sugar tested. Normal fasting blood sugar is between 70 and 100 milligrams of glucose per deciliter (mg/dl) of blood. Prediabetes is between 100 and 125 mg/dl on two separate tests. If your fasting blood sugar is 126 mg/dl or higher on two separate tests, you likely have Type II Diabetes. If your blood sugar level is higher than 200 mg/dl and you have signs and symptoms of diabetes, you might need a second test.

Signs and symptoms of Type II Diabetes include: nerve damage (especially in your lower extremities), kidney damage, eye damage, heart and blood vessel disease, and infections.

Food choices are very important for a diabetic in order to keep blood glucose levels in a normal range. A diabetic should choose appropriate carbohydrates such as vegetables, dried beans and legumes, fruit without added sugar, and 100% whole grain products. Diabetics should also include monounsaturated or polyunsaturated fat instead of saturated or trans fats. Portions sizes should be limited as well as simple sugars and processed foods. Lastly, a diabetic should eat on a schedule, being consistent with time of day for meals and the amount of food consumed.

Combining a daily exercise program with proper nutrition will most certainly help to control diabetes and may even reverse the disease over time. A diabetic must be diligent with exercise and diet every day in order to keep blood sugar levels in the normal range. Contact your doctor or Bring It Home Personal Training for more information about diet and exercise for diabetics.

Source: Mayo Clinic Solutions