For FitAtlanta Magazine

Do you choose to take the stairs over riding the elevator to the top floor? Do you walk to places that are close as opposed to driving your car? These simple activities are important and can have a big effect in helping you to continually be active throughout the day.

As we all know being active daily helps to burn calories, which in turn helps you lose weight, lower blood pressure and improve overall health. However, did you know that exercising just 30 minutes a day five times a week can actually delay or prevent type 2 diabetes?

According to the Dietary Guidelines for Americans, adults with pre-diabetes, diabetes, or the just the general adult public should plan to exercise for a minimum of 30 minutes a day. Children and teens are encouraged to aim for 60 minutes of physical activity a day.

The first step to making exercise a part of your everyday life is getting motivated. Whether your excuse is not having time, being too tired, or feeling shy about exercising in front of other people, there are ways to overcome each of these obstacles. Begin by taking your lifestyle change one step at a time and setting small goals to reach each week. Find a few activities that you really enjoy doing and find time to fit them into your busy schedule. Once you begin to feel the benefits of working out it will become part of your daily routine.

One big barrier people often struggle with is knowing which kind of exercise they should be doing and finding activities that are both beneficial and enjoyable. There are three types of exercise activities that should be included in your workout routine. First and foremost it is very important to stretch before beginning any exercise activity. Stretching properly both before and after exercise will increase your flexibility and help to prevent pulling a muscle.

Next is aerobic exercise. This type of exercise includes activities such as walking,jogging, or biking. Aerobic exercises are your cardio exercises and will increase your heart rate and breathing rate.

Lastly is strength training. Building muscles is an important aspect of your exercise routine and also helps to burn more calories. Using free weights, elastic bands and weight machines are all ways to incorporate strength training into your workout schedule.

Making exercise part of your daily routine is important for everyone, especially those battling diabetes or trying to prevent diabetes. It does not mean that you have to run miles every day, but it is simply about getting started, finding activities you enjoy and continuing to stay active. So today when you’re given the option of stairs or elevator, take the stairs.

By: Ragan Helms