Diabetes Monitor - how much exercise should i get each week?

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how much exercise should i get each week?

Exercise: A Guide from the National Institute On Aging

Appendix B

When you first start out, you might have trouble keeping up with even the minimum amount of exercise we suggest in the chart at the bottom. Start out with a schedule that your body can tolerate and that you think you really can manage, and build up from there.

Note that the schedules are arranged so that you are never doing strength exercises of the same muscle groups on any two days in a row. If you want to do strength exercises every day, alternate muscle groups. For example, do strength exercises of your upper-body muscles on Monday, Wednesday, and Friday and of your lower-body muscles on Tuesday, Thursday, and Saturday. Or you can do strength exercises of all of your muscle groups up to every other day.

Begin exercising gradually. Once you have worked your way up to a regular schedule...

...get at least this much exercise each week:

Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
Stretching	Endurance	Strength / balance, all muscle groups	Endurance Stretching	Strength / balance, all muscle groups	Endurance	Stretching

...or ...you can exercise up to this often each week (more than this could cause injuries).

Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
Endurance Stretching Anytime, anywhere balance	Endurance Strength / balance, upperbody Stretching Anytime, anywhere balance	Endurance Strength / balance, lower body Stretching Anytime, anywhere balance	Endurance Strength / balance, upper body Stretching Anytime, anywhere balance	Endurance Strength / balance, lower body Stretching Anytime, anywhere balance	Endurance Strength / balance, upper body Stretching Anytime, anywhere balance	Endurance Strength / balance, lower body Stretching Anytime, anywhere balance

From the National Institute on Aging
http://www.nia.nih.gov/exercisebook/appendix_b.htm
June 2001

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