What do the experts mean when they say exercise 5 times a week?

You may have heard the recommendation of exercising 5 times a week.  What constitutes exercise 5 times a week?  What type of exercise?  What is the time commitment?  Read on to learn the specifics of exercising 5 times a week.

Exercise 5 times per week, for 30 minutes each day is found to be effective in reducing risk for diabetes.  If you have diabetes, exercise helps to normalize blood sugars and aid in weight loss.  This 30 minutes pertains to cardiovascular or aerobic exercise. 

A goal of aerobic exercise is to increase your heart rate.  Your target heart rate is 60-80% of maximal heart rate.  Your doctor or diabetes educator can help you find your target heart rate during exercise.  Exercise that is considered aerobic includes:

• basketball
• bicycling
• cross-country skiing
• hiking
• jogging
• jumping rope
• rowing
• swimming
• tennis
• walking

Focus on exercise involving continuous motion.  "Stop and go" activities tend to be less aerobic.  "Stop and go" activities include baseball, golf, volleyball, football, and bowling.

Warm up and stretch for 5 minutes before exercising.  Cool down and stretch after exercising.  Stretching helps to avoid injury, increase range of motion, and alleviate post-work out soreness. 

As always, check with your doctor prior to starting an exercise program.  Strive to exercise, aerobically, for 30 minutes on 5 of the 7 days each week.