{"id":13507,"date":"2014-08-14T00:00:00","date_gmt":"2014-08-14T04:00:00","guid":{"rendered":"https:\/\/www.diabete.qc.ca\/physical-activity-recommendations-for-adults\/"},"modified":"2023-06-07T12:23:55","modified_gmt":"2023-06-07T16:23:55","slug":"physical-activity-recommendations-for-adults","status":"publish","type":"page","link":"https:\/\/www.diabete.qc.ca\/en\/diabetes\/diabetes-management\/physical-activity\/physical-activity-recommendations-for-adults\/","title":{"rendered":"Physical activity: recommendations for adults"},"content":{"rendered":"\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-28f84493 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:66.66%\">\n<p><\/p>\n\n\n\n<p>Recommendations from the Canadian Society for&nbsp;Exercise&nbsp;Physiology, for adults 18 to 64 years of age, whether diabetic or not:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>At least 150 minutes per week of moderate- to high-intensity aerobic activity, over at least 3 days, remaining inactive for no more than 2 consecutive days;<\/li>\n\n\n\n<li>Add at least 2, preferably 3, muscle-and-bone strengthening sessions per week.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Types of exercise<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Aerobics<\/h3>\n\n\n\n<p>Definition:<\/p>\n\n\n\n<p>Aerobic exercises use continuous rhythmic movements that work the same muscle groups during more than 10 minutes at a time. These exercises generate energy while benefiting the heart, lungs and&nbsp;cardiovascular&nbsp;system.<\/p>\n\n\n\n<p>Exercises:<\/p>\n\n\n\n<p>Dancing, brisk walking, swimming, skating, snow-shoeing, cross-country skiing, bicycling, etc.<\/p>\n\n\n\n<p>Benefits:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Increase energy expenditure, thereby increasing the amount of&nbsp;glucose&nbsp;(sugar) used by the muscles;<\/li>\n\n\n\n<li>Reduce the risks of diabetes complications: cardiovascular disease,&nbsp;nephropathy&nbsp;(kidneys),&nbsp;retinopathy&nbsp;(eyes) and&nbsp;neuropathy&nbsp;(sensitivity, nerves);<\/li>\n\n\n\n<li>Help control weight, thereby controlling the diabetes.<\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:33.33%\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/www.diabete.qc.ca\/wp-content\/uploads\/2023\/02\/Activite-physique-1213784453-1024x683.jpg\" alt=\"\" class=\"wp-image-15057\" srcset=\"https:\/\/www.diabete.qc.ca\/wp-content\/uploads\/2023\/02\/Activite-physique-1213784453-1024x683.jpg 1024w, https:\/\/www.diabete.qc.ca\/wp-content\/uploads\/2023\/02\/Activite-physique-1213784453-300x200.jpg 300w, https:\/\/www.diabete.qc.ca\/wp-content\/uploads\/2023\/02\/Activite-physique-1213784453-768x512.jpg 768w, https:\/\/www.diabete.qc.ca\/wp-content\/uploads\/2023\/02\/Activite-physique-1213784453-1536x1024.jpg 1536w, https:\/\/www.diabete.qc.ca\/wp-content\/uploads\/2023\/02\/Activite-physique-1213784453.jpg 1920w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Strength<\/h3>\n\n\n\n<p>Definition:<\/p>\n\n\n\n<p>Strength exercises apply a force against resistance. They use short, repetitive movements with free weights, weight equipment, elastic bands or the body\u2019s own weight to increase muscular strength and\/or endurance.<\/p>\n\n\n\n<p>Exercises:<\/p>\n\n\n\n<p>Cutting and stacking wood, raking leaves, climbing stairs, sit-ups and push-ups, working out on weight equipment, free weights or bands to develop muscle mass and\/or tone, etc.<\/p>\n\n\n\n<p>Benefits:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Improve strength,&nbsp;body composition and posture;<\/li>\n\n\n\n<li>Improve glycemic control.<\/li>\n<\/ul>\n\n\n\n<p>For people with type 2 diabetes:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Improve bone mineral density,&nbsp;thereby preventing osteoporosis.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">Tips:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Select light weights (cans, water-filled bottles) and do multiple repetitions (two sets of 20 reps per movement, for example).<\/li>\n\n\n\n<li>Learn the proper technique for each movement so you don\u2019t overstress your back and joints.<\/li>\n\n\n\n<li>Breathe normally during the exercise. Don\u2019t hold your breath.<\/li>\n<\/ul>\n\n\n\n<p>If you have eye or kidney problems, consult your doctor before doing strength exercises.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Flexibility<\/h3>\n\n\n\n<p>Definition:<\/p>\n\n\n\n<p>Flexibility exercises use stretching to gently lengthen the muscles. They make the joints more flexible and increase range of motion.<\/p>\n\n\n\n<p>Exercises:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stretching the muscles of the lower back or the hamstrings.<\/li>\n\n\n\n<li>Some types of exercise, like yoga, incorporate both strength and flexibility exercises.<\/li>\n<\/ul>\n\n\n\n<p>Benefits:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Help make daily functional motion easier;<\/li>\n\n\n\n<li>Help relax the muscles and reduce the risk of injury.<\/li>\n<\/ul>\n\n\n\n<p>The benefits of flexibility exercises for diabetics have not yet been proven.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">A question of intensity<\/h2>\n\n\n\n<p>The intensity of a&nbsp;physical activity&nbsp;is determined by the energy expended (number of calories burned). The more intense the activity, the greater the energy expended.<\/p>\n\n\n\n<p>If you chose an activity with a low-energy expenditure, you will need to do it for a longer period of time to expend the same amount of energy as with a more vigorous activity (like running or swimming laps).<\/p>\n\n\n\n<p>Some examples of intensity&nbsp;levels:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Low: brisk walking, golf with a cart, slow skating, casual swimming, bowling, social dancing, shopping.<\/li>\n\n\n\n<li>Moderate: lawn mowing, golf (carrying your clubs), jogging, swimming laps, tennis, aerobic dance, downhill skiing, bicycling.<\/li>\n\n\n\n<li>High: shovelling snow, running, cross-country skiing, soccer, hockey, basketball, racquet ball.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Recommendations from the Canadian Society for&nbsp;Exercise&nbsp;Physiology, for adults 18 to 64 years of age, whether diabetic or not: Types of exercise Aerobics Definition: Aerobic exercises use continuous rhythmic movements that work the same muscle groups during more than 10 minutes at a time. These exercises generate energy while benefiting the heart, lungs and&nbsp;cardiovascular&nbsp;system. Exercises: Dancing,&hellip;<\/p>\n","protected":false},"author":1,"featured_media":15058,"parent":13505,"menu_order":0,"comment_status":"closed","ping_status":"open","template":"","meta":{"_acf_changed":false,"_relevanssi_hide_post":"","_relevanssi_hide_content":"","_relevanssi_pin_for_all":"","_relevanssi_pin_keywords":"","_relevanssi_unpin_keywords":"","_relevanssi_related_keywords":"","_relevanssi_related_include_ids":"","_relevanssi_related_exclude_ids":"","_relevanssi_related_no_append":"","_relevanssi_related_not_related":"","_relevanssi_related_posts":"12656,7531,12762,10292,9294,8912","_relevanssi_noindex_reason":"","footnotes":""},"class_list":["post-13507","page","type-page","status-publish","has-post-thumbnail","hentry"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.diabete.qc.ca\/en\/wp-json\/wp\/v2\/pages\/13507","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.diabete.qc.ca\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.diabete.qc.ca\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.diabete.qc.ca\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.diabete.qc.ca\/en\/wp-json\/wp\/v2\/comments?post=13507"}],"version-history":[{"count":7,"href":"https:\/\/www.diabete.qc.ca\/en\/wp-json\/wp\/v2\/pages\/13507\/revisions"}],"predecessor-version":[{"id":29407,"href":"https:\/\/www.diabete.qc.ca\/en\/wp-json\/wp\/v2\/pages\/13507\/revisions\/29407"}],"up":[{"embeddable":true,"href":"https:\/\/www.diabete.qc.ca\/en\/wp-json\/wp\/v2\/pages\/13505"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.diabete.qc.ca\/en\/wp-json\/wp\/v2\/media\/15058"}],"wp:attachment":[{"href":"https:\/\/www.diabete.qc.ca\/en\/wp-json\/wp\/v2\/media?parent=13507"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}