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Home , Aerobic exercise

An Aerobic Plan RPE = Rating of Perceived and Exercise Maintaining Follow the plan here to continue to increase Exertion Exercise is a form of physical activity that is done at your frequency, intensity, and time of , Pick the number matching the word or phrase that enough intensity to improve your fitness. Resistance Aerobic or other aerobic activity, to improve your best reflects your total amount of physical stress, training, brisk walking, , and cardiovascular fitness. Try not to go more than 2 effort, and fatigue while exercising. This number are examples of exercise. As exercise is more days without doing aerobic exercise. identifies your exerciseintensity. Record on your challenging than just accumulating physical activity Exercise exercise log after each session. through your day, it often needs some planning, a Advanced Aerobic Progression certain level of ability, and a little more effort.

Table adapted from: Warburton, et al. 2006 al. et Warburton, from: Table adapted Maintenance Improvement Stage Program 0 Rest 4 1 Very light Benefits of Exercise 2 Light While regular exercise often requires a commitment of both time and energy, the benefits of exercise 3 Moderate are greater than that of general physical activity. 25 + 25 21 - 24 17 - 20 14 - 16 11 - 13 8 - 10 5 - 7 1 - 4 Week 4 Somewhat hard 5 Hard ( deeply) What are the Immediate

4 - 5 + 4 - 5 4 - 5 4 - 5 4 4 4 4 week) (days/ Frequency 6 Benefits? Exercise (such as brisk walking or resistance 7 Very hard (out of breath) training) uses more muscles at greater intensity, so 8 more energy is used up. This allows you to control

Moderate - Hard Moderate Hard Hard - Hard hard Somewhat - Hard hard Somewhat hard Somewhat hard Somewhat hard Somewhat Exertion Level Intensity 9 your blood sugar more easily. 10 Maximal What are the Intensity is Important Benefits if I Keep at it?

Light (RPE 1 - 2) Over the long term, exercise can result in: easy walking, , gardening, dusting, laundry, , yoga, curling, bowling • Improved fitness and body composition. 4 - 6 5 - 6 5 - 6 4 - 5 4 - 5 4 4 4 pt) (10 RPE Moderate (RPE 3 - 6) • Reduced complications of diabetes such as brisk walking, climbing stairs, mowing the , lowered risk of disease.

30 - 60 30 55 - 60 - 55 50 45 - 50 - 45 40 35 - 40 - 35 30 - 30 25 (min) Duration , dancing, biking • Improved diabetes, including blood sugar, blood fats, and blood pressure. Vigorous* (RPE ≥ 7) , fast cycling, hockey, , • Improved overall fitness and health. workouts You can enjoy many things in life more easily.

*Vigorous physical activity can be started after Check out the rest of this handout to see Regular Exercise a period of regular physical activity and with the how maintaining 150 minutes of moderate By making regular exercise part of your life, you approval of your doctor or with the guidance of a to vigorous aerobic exercise each week can have already taken an important step in managing qualified exercise professional. help you manage your diabetes. 316524 your diabetes. Maintaining regular exercise in your You should seek help from a health care provider weekly routine is the next step to successfully if you have: managing your diabetes. • Difficulties with the . NOTE: Exercise may affect your responses to medications. Make sure you your blood sugar • Feel too much discomfort trying to exercise such regularly. Speak with your diabetes care provider as shortness of breath, pain in the chest or arms, joint pain, or episodes of light headedness. if you notice any differences in your regular blood diabetes.ca | 1-800 BANTING (226-8464) | sugar pattern. • Frequent low blood sugar. [email protected] Setting Goals – If you need to, change your goal so that it will be a As you become comfortable, try different types of Staying Motivated SMART way to help you stay motivated. exercise or simply a different order. Variety helps you from getting bored – spice it up! Try a new form To make your goal even more motivating, write it When you try to stay active, it is helpful to have a of activity with the confidence you have gained. down, and post it where you will see it every day. goal to work towards. Include Others Using the space below, write down the physical How to Stick With It activity or exercise goal you most want to achieve. People are interested in your health and will often Beginning and staying with a physical activity or You can do this on your own or with the help of a help you stick with it, so tell someone (for example, exercise program can be difficult for many people. diabetes care provider. friend, spouse, or kids) about your exercise However, there are a few things you can do to help program. My GOAL is to: you stick with it. Buddy up! Having someone (for example, friend, Use Goals to Guide Your Progress spouse, or coworker) to exercise with is a great way to stay motivated and helps keep exercise fun. Ask Make short-term, realistic goals to aim for each your local Diabetes Centre staff if they can identify week; for example, getting out 3 times that week. others who are looking to be active. Smart goals help to motivate you and give you something to aim for. Stay Injury Free How confident are you that you’ll be able to keep If you do not reach your goals, ask yourself why. up your physical activity during the next month? Be aware that some days you may not feel up Adjust them and keep trying. to exercising because of illness or an injury. Your  5 - Very confident Is this a SMART goal? overall health is important. Reward Yourself  4 - Confident Missing a session should not be the end of your It helps if the goals you set are Specific, Measurable, Reward yourself when you reach your goals. efforts. Once you feel better, begin your program  3 - Somewhat confident Attainable, Realistic, and Time-oriented. Review Rewards often feel good and help to mark your again slowly. You’ll be back to your old self in no  2 - Not very confident your goal. Using the examples below, see if it is a accomplishments. time. SMART goal for you.  1 - Not at all confident Buying new clothes because you have lost weight Remember, as you continue your physical activity or going camping because you are more mobile are Is my goal… or exercise program, make sure you test your blood If you checked less than a 4, consider the following great ways to give yourself a pat on the back. sugar regularly if you are at risk for low blood tips on planning for bumps in the road. sugar, balance your food with your activity, and take Build on Success Identify situations that will make it more S S = SPECIFIC S care of your feet. challenging for you to stay active. You are already active, which is great! Progressing “Lose 5 kg (11 lbs),” instead of “lose weight.” in your program is important to obtaining long- Planning for Bumps in the Road Plan how you will handle these situations to M M = MEASURABLE M term benefits. See the progression plan with this increase your chances of being successful. handout to guide you. No one is physically active all the time. Missing out “Walk 35 minutes a day,” on planned exercise is not the end of the world; it’s Consider these examples: instead of “walk more.” normal. However, planning ahead for these “tough” • Situation. Unplanned event after work (when times may help you stay active. Use the following A A = ATTAINABLE A you usually exercise). questions to help make a plan to stay active. “Lose 2 kg (5 lbs) in a month,” Possible Solution. Plan for a make-up time instead of “10 kg (22 lbs) in a month.” If you’ve had trouble staying active every week to cope with unplanned changes. in the past: R R = RELEVANT R • Situation. Bad weather during the winter. • What made it difficult for you? “I want to lose weight, Possible Solution. Change the exercises you do so I can play with my kids.” • What could you do differently next time? so that you can be active indoors. T T = TIME-ORIENTED T • What helped get you back on track? To stay successful, “Lose 5 kg (11 lbs) in 2 months,” remember what it took to get started. instead of “lose weight.”