DiabeticLiving
  • The Facts
  • Live Well
  • Weight Loss
  • Prevention
  • Meds & More
  • Food
DiabeticLiving
  • The Facts
  • Live Well
  • Weight Loss
  • Prevention
  • Meds & More
  • Food
Subscribe
Eat like a dietitian (and feel fab!)

Eat like a dietitian (and feel fab!)

{headline}

{headline}

Healthy body, healthy life!

Healthy body, healthy life!

How to improve your insulin resistance... and feel great!

How to improve your insulin resistance... and feel great!

9 ways to trick yourself into moving more!

9 ways to trick yourself into moving more!

Gluten in the diet lowers risk of type 2 diabetes – study shows

Gluten in the diet lowers risk of type 2 diabetes – study shows

{headline}

{headline}

5 reasons you should cook at home tonight!

5 reasons you should cook at home tonight!

New study links pre-diabetes to healthy adults with sedentary lifestyles

New study links pre-diabetes to healthy adults with sedentary lifestyles

Study says gestational diabetes increases postpartum depression risk

Study says gestational diabetes increases postpartum depression risk

{headline}

{headline}

Beating gestational diabetes starts before pregnancy: new study

Beating gestational diabetes starts before pregnancy: new study

Study reveals berries can reduce type 2 risk

Study reveals berries can reduce type 2 risk

Easy Exercise: the housework workout

Easy Exercise: the housework workout

(Sponsor)

What to eat to help prevent eye disease

What to eat to help prevent eye disease

Get involved with World Diabetes Day!

Get involved with World Diabetes Day!

How to get fit at work

How to get fit at work

  1. Home
  2. Prevention

Five ways to move more

Amping up your exercise is a great way to keep type 2 at bay! Give these fitness tips a try! - by Stephanie Osfield
  • 30 Jun 2016
Five ways to move more Getty Images

1. Boost your heart rate

Aerobic exercises such as walking, swimming, cycling, running and rowing all work your large muscle groups, and effectively increase your heart rate. Aim to work out at a moderate-to-high intensity. This is when you work up a sweat and are unable to talk. (Keep in mind that this is relative. If you’re new to exercise and a brisk walk elevates your heart rate, then that qualifies as high intensity for you until your fitness levels increase.)

2. Add in weights

Strength training improves your lean muscle mass, so you burn more fat 24/7. Aim for at least three to four sets of eight to 12 reps each day. Buy a set of free weights to use in your house, or head to the gym for a session with a personal trainer if you feel you need professional guidance.

3. Keep your body challenged

As your body can often adapt to exercise over time, it’s important to keep changing the mix. Try doing a range of exercises to work your muscle groups in different ways (think a range of cardio, strength and stretching exercises). Then, as your fitness improves, make changes – for example, if you walk for fitness, add in some hills or intervals of jogging.

4. Break up your workout

Pushed for time? Instead of committing to a dedicated 30-minute workout, try doing three or four short 10-minute workouts spread out over your day. Try skipping, jumping on a trampoline, walking around the block or playing ‘chasey’ with the kids.

5. Do more in less time

High-intensity interval training allows you to expend a large number of kilojoules in a short space of time and quickly uses up your glycogen stores. Your body then starts to burn fat for fuel. If you walk to work out, try jogging for a minute every few minutes. Love swimming? Alternate swimming one fast lap with one slow lap. 

Remember: Always speak with your doctor or diabetes care team before starting or changing your exercise routine!

BIG SUMMER SALE – NOW ON

Just $12 for 3 issues

SAVE 50% Subscribe Now
BIG SUMMER SALE – NOW ON

Recommended to you

Eat like a dietitian (and feel fab!)

Eat like a dietitian (and feel fab!)

{headline}

{headline}

Healthy body, healthy life!

Healthy body, healthy life!

How to improve your insulin resistance... and feel great!

How to improve your insulin resistance... and feel great!

9 ways to trick yourself into moving more!

9 ways to trick yourself into moving more!

Gluten in the diet lowers risk of type 2 diabetes – study shows

Gluten in the diet lowers risk of type 2 diabetes – study shows

{headline}

{headline}

5 reasons you should cook at home tonight!

5 reasons you should cook at home tonight!

New study links pre-diabetes to healthy adults with sedentary lifestyles

New study links pre-diabetes to healthy adults with sedentary lifestyles

Study says gestational diabetes increases postpartum depression risk

Study says gestational diabetes increases postpartum depression risk

{headline}

{headline}

Beating gestational diabetes starts before pregnancy: new study

Beating gestational diabetes starts before pregnancy: new study

Study reveals berries can reduce type 2 risk

Study reveals berries can reduce type 2 risk

Easy Exercise: the housework workout

Easy Exercise: the housework workout

(Sponsor)

What to eat to help prevent eye disease

What to eat to help prevent eye disease

Get involved with World Diabetes Day!

Get involved with World Diabetes Day!

How to get fit at work

How to get fit at work

DiabeticLiving
  • About Us
  • Subscribe Today
  • Contact Us
  • Pacific Magazines
  • Partners
  • 7Plus
  • Terms
  • Privacy Policy
  • Privacy Statement
DiabeticLiving Magazine Subscribe
  • About Us
  • Subscribe Today
  • Contact Us
  • Pacific Magazines
  • Partners
  • 7Plus
  • Terms
  • Privacy Policy
  • Privacy Statement

Brands

  • Beauty Crew
  • Instyle
  • marie claire
  • Men’s Health
  • Women's Health

Pacific Network

  • Better Homes and Gardens
  • BHG Shop
  • New Idea food
  • New Idea
  • Who
  • Girlfriend
  • That’s Life
  • Home Beautiful
  • All Recipes
© 2019 Pacific Magazines