3-Every-30: New Activity Recommendations from the American Diabetes Association

Leandra practices leg extensions.

Leandra practices leg extensions.

Get ready to keep moving. This November, the American Diabetes Association released evidence-based recommendations for physical activity and exercise. As part of blood glucose management and overall health, physical activity and exercise are recommended as a critical focus for all individuals with diabetes and prediabetes. Exercise is planned, structured physical activity (like jogging, elliptical, swimming, or strength training) and physical activity is any movement that increases energy use. 

The American Diabetes Association suggests that all adults decrease daily sedentary time and recommends breaking up sitting with bouts of light activity. Their statement explains that interruptions of inactivity are highly beneficial for people with type 1 diabetes. This light physical activity should be a complement to more structured exercise sessions to improve blood glucose and insulin sensitivity. Improved heart health and weight loss are also benefits of this activity combination.

3-Every-30

Think “3-Every-30” – three minutes of activity for every half hour spent being relatively still. Here are some examples of light activities to intersperse with sitting:

·       Walking

·       Calf raises

·       Shoulder shrugs

·       Leg raises or extensions

·       Overhead arm stretches

·       Climbing stairs

·       Desk chair swivels

·       Torso twists

·       Standing hip extensions

Other daily activities that reduce sitting time – such as yard work, house cleaning, walking the dog, and running errands – are also great ways to keep moving and improve health.

Choose exercises and activities that work for your individual preferences and needs. The hope is that these behavior-changing strategies will help create a more natural, intentional lifetime of physical activity and improved health for many people.

Learn much more, including details about the ADA’s recommendations:

Physical Activity/Exercise and Diabetes: A Position Statement of the American Diabetes Association

Three Minutes Every 30 Minutes – New Exercise Recommendation for Diabetes and Prediabetes

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