Breaking down exercise tasks
It’s better to chew and swallow slowly than to wolf down. Likewise, experts agree that breaking down your daily workout tasks into several short workouts is a good way to go.
The results of one study suggest that a few shorter bouts of exercise before meals can be effective in controlling blood sugar. The results were published in the journal Diabetologia.
People can get the same intensity of exercise and burn the same number of calories by breaking down the task. So how do we break down longer workouts into shorter training sessions?
- Break down the overall workout: Break it down your way. You can break it down into 5-25 minutes per session. Make sure it adds up to 45 minutes of exercise per day, 5-6 days per week.
- The right time to exercise: For blood sugar control, the study showed that the best time to exercise is before your main meal. But you can also exercise when you feel right.
- Checking blood sugar levels: Exercise can affect blood sugar levels. You should consult your doctor for advice on keeping your blood sugar within a certain range. You need to check your blood sugar levels before and after exercise and take steps to prevent it from dropping. After sticking with it for a while, you will know what steps you need to take to keep your blood glucose levels within normal limits. Examples include snacking, or starting exercise 1 hour after a meal.
- Measure your strength: Classify exercise intensity on a scale of 1 to 10. At an intensity between 5 and 7, you may start to gasp for air but still be able to talk normally. If you start to feel nauseous, dizzy or lethargic, you need to stop and assess your health.
- Choose the right type of exercise: Both cardio and strength training can be broken down into smaller pieces. Walking, dancing or fitness video games are all good options. Or you can try short squats or horse stances, push-ups or dumbbell workouts. The secret is to choose exercises that don’t require a change of clothes.
- Start with small goals: Goals can be big, but start small by dividing them into a number of small, short-term yet simple goals. Then gradually increase the amount of exercise. A gradual and steady increase in exercise can lead to better health. Don’t be afraid to aim high; you can do anything you want as long as you manage your exercise program well.
Make time to exercise during the workday
There are some tips to help you squeeze in a workout during the workday, such as answering the phone on the treadmill or while walking down the street, setting your alarm to go off every hour to remind yourself that you need to get out of your seat for 5 minutes of strength training or stretching exercises like jumps, marches, and squats.
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