If you have diabetes, you should already know that physical activity does all kinds of good things for you: It helps to regulate blood sugar levels, improves circulation, improves heart and lung function and boosts your mood.
Of course, exercise also helps with weight loss. Burning just 100 calories a day five days a week can help trim pounds quickly.
The American Diabetes Association offers these ideas for how to work a 100-calorie burn into your schedule. Remember, the amount of calories you burn will vary, depending on how intensely you exercise and how much you weigh. People who weigh more actually burn more calories through movement than people who weigh less.
In 10 minutes:
- Jump rope without stopping
- Play a quick game of racquetball or singles tennis
- Swim laps without stopping
In 15 minutes:
- Tread water
- Lift weights without stopping
- Enjoy a quick aerobics video or class
- Paint a small room
- Clean out a gutter
In 20 minutes:
- Rake leaves
- Wash and wax your vehicle
- Walk briskly through the mall
- Take a leisurely bike ride
- Adopt a stretch of road and pick up trash
In 30 minutes:
- Slow dance or ballroom dance without stopping
- Hang decorations outside
- Take the dog for a walk
- Put the baby in a stroller and head out for a walk
