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  • Juanita Weaver-Reiss

How to get more activity?

Guidelines for moving

The American Diabetes Association has developed some specific guidelines for persons with diabetes.This is to reducing sedentary activity for people with diabetes with doing three minutes for every 30 minutes.

Reducing sitting time

One specific part of these recommendations is to reduce the overall time that a person spends in what is called sedentary activities. Sedentary activity is when a person is awake that involves prolonged sitting. Activities that are sedentary are when a person sits at a desk, is sitting in a meeting, or watching TV.

How to move more - the 3 minutes for every 30 minutes of sitting

Choices of activities to do Activities to do for 3 minutes could be:

  • Standing

  • Leg lifts or extensions

  • Overhead arm stretches

  • Desk chair swivels

  • Torso twists

  • Side lunges

  • Walking in place

Why do the 3 for every 30 minutes?

Moving, even 3 minutes for every 30 minutes of sitting or being sedentary has been found to help with blood glucose control.

It exercises the large muscles in the body - your legs. This helps to decrease insulin resistance.

Action steps:

So try out these guidelines to see how it helps with your blood glucose numbers.

Wishing you great health


This information is from Diabetes Care Journal November 2016 d

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