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The word exercise, for some people, is a “dirty word” wrapped with negative connotations and a chore to be avoided at all costs.  However, exercise, when done properly, is something to be enjoyed and valued.  The benefits to your health and happiness can never be understated.  What follows are different types of physical activity you can do and enjoy no matter your age or physical condition (in most cases). 

For people with diabetes and those at risk for developing diabetes, regular physical activity is crucial for long term good health. So, it’s important to figure out ways to incorporate regular physical activity into your daily routine.

Have your family start logging their daily physical activity. A new study suggests many parents overestimate the amount of physical activity their kids are getting.  The log will give you a baseline to start from so you can track improvements.

1 – Practice proper breathing.   Breathing properly ALL of the time, not just when exercising, is a critical component to get the most out of physical activity and life. Oxygen is the most important element needed to sustain life and breathing is the only way to get it.

 

Tension, poor posture, smoking and poor breathing habits can cause insufficient oxygen intake. Deep and relaxed breathing delivers oxygen to all cells and facilitates efficient clearing of carbon dioxide.

Take a long deep breath in through your nose making a special effort to fill your lungs from the bottom to the top. This, when done correctly, will push out your belly. The process is similar to blowing up a balloon. Pause briefly (1 – 3 seconds). Exhale slowly through your mouth. Make sure the inward and outward breaths take the same length of time. Continue to breathe in this fashion for several minutes. Repeat several times daily.

 

2 - Cool down and have some fun in the water. Go for a swim, snorkel, do water aerobics, surf, wind surf or water ski. Be sure to stay safe in the water and don’t forget your waterproof sunscreen.  For safety - always swim with a buddy.

3 – Have some fun on the water. Canoe, kayak, row or sail through this hot holiday weekend. You can do an Internet search for canoe liveries or rafting outfitters for locations in your area.

4 - An Outdoor Scavenger Hunt is a great way to explore the great outdoors, spend some time with family and friends, and get some exercise and sunshine. Whether it’s a city, county, state or national park; the beach; a local river or the local playground – it’s an opportunity to get more in touch with the world around you. Here is a list of items to scavenge. To celebrate the 4th of July, be sure to add items that are red, white and blue! Follow it up with a healthy picnic  or barbecue and some fireworks!

 

5 - Take the stairs Tuesday. There are 1440 minutes in every day. Spend just 30 of those minutes being physically active. Thirty minutes is 2% of the day. Taking the stairs regularly is an easy way to incorporate physical activity into your everyday routine. Be inefficient to lose weight

6 - Did you know that most of our errands are less than a mile from home, yet most of us drive? Today, walk or bike to do your errands. This is a great way to fit physical activity into your daily routine.

7 – Walk from the back of the parking lot Thursday - If you must drive to work or do your errands, at least park in the back of the lot - even 5 and 10 minute bursts of activity help!

 

8 – During hot summer months you may need to be physically active in the early morning or evening hours, when it is cooler. Another option is to move it indoors. Hit the bowling alley for a different type of weight training. Find one in your area.

9 – Take a Walk - Walking is one of the easiest forms of exercise. All you need is a good pair of shoes, comfortable clothing and the ability to open the front door!

Is it too hot to walk outside? Try walking in a local mall or shopping center. You can scout out your new “skinny” pants at the same time.

Looking for a special place to walk? Here’s a few links: Traildino - largest database of trails in the world by continent, country and region. Trailink - has information on more than 30,000 miles of bike trails, walking trails, equestrian trails, and hiking and running trails, including interactive trail maps, trail descriptions, pictures and more.

 

10 – Play a lawn game: horse shoes, croquet, bocce ball, Jarts or volleyball.  Or, hopscotch, jump rope, swing on the jungle gym and more.

11 – If you are watching TV add some activity during commercial breaks. The average one hour television show has between 16 – 22 minutes of commercials.  During a one hour TV show you can squeeze in a lot of physical activity. You can: run in place, jump rope, do crunches, jumping jacks, squats or push-ups.

12 – Take the stairs Tuesday.  Take the stairs at every opportunity.  Instead of taking the elevator, commit to taking the first two flights by stairs.  Instead of walking to a building using the gradually sloping walkway, use the stairs.

 

13 - Toss a ball, a Frisbee or shoot some hoops.

14 - Walk from the back of the parking lot Thursday. Another advantage of walking from the back of the lot is you get a parking spot quicker and save gas not circling for a spot near the store entrance.  You need to try and shoot for 10,000 steps every day. It seems like a high number, but less than you think, especially if you take mass transit to work, take the stairs, or have a physically active job. A pedometer will help you gauge how you are doing.

15 – Golf 9 holes, drive a bucket of balls, hit the miniature golf course or play disc golf at your local park.

16 - Get Outdoors! Nature Rocks is a great way to plan outdoor adventures for the whole family, sorts by zip code, child's age level, time commitment and more.

 

17 - Take a Trip to the Zoo, Animal Park or Aquarium. Today, zoos and aquariums play a vital role in the conservation of endangered species. Not only will you get some great exercise walking around looking at the exhibits, but summer is also the perfect time to check out all the cute baby animals!

18 - Jumping Rope - It isn’t just for kids! Though, it’s an exercise adults often overlook. Jumping rope helps develop agility, coordination, balance and body awareness. It’s also easy and inexpensive and you can do it just about anywhere. Learn the ups and downs.

19 - Take the stairs Tuesday. Stop at the top, while holding onto the handrail, place your toes at the edge of the steps and lower your heels. This is a great stretching exercise. Speaking of stretching… To stretch or not to stretch?

 

20 – Most of us spend far too much time at desks. But, just because we’ve become office dwellers doesn’t mean we can’t squeeze some physical activity in at our desks. Start adding a few to your routine each day. Exercises to do at your desk

21 - Walk from the back of the parking lot Thursday. If you are shopping forego the cart if you can, this will add a little weight to your workout, which is good for your bones.

22 - Dance! - Dancing is great for you. Whether you dance at home, a local nightclub or take a class, tonight’s the night to shake your tail feathers! Read more about dance.

23 – Grab some wheels and go! Bicycle, roller skate or skateboard. Be sure to wear  proper protective gear.

24 - Try a New Physical Activity - There are literally hundreds of physical activities and sports in which individuals can participate - no matter how large or small the community. This Saturday, try something you haven't done before, or revisit something that you've tried in the past. Possibilities include martial arts, yoga, archery or water aerobics  for more ideas.

 

25 - Skip a heavy lunch and skip during your lunch hour. Granted, you may get a few strange looks, but skipping puts you in an entirely different mind-set. It’s a fun activity and gets your muscles moving and heart pumping.

26 - Take the stairs Tuesday. Try them double time.

27 – Grab a racket for tennis, squash or badminton.

28 - Walk from the back of the parking lot Thursday. Looking for more of a walking challenge? How about power walking? After completing his 10,030.3 mile walk of the U.S. perimeter, DDF Executive Director, Andrew P. Mandell - Mr. Diabetes®, was looking for a challenge. He found it -- read more from his walking guru Bonnie Stein, M.Ed., CPTS.

 

29 – Walk, bike or take mass transit to work. Many of us live within a short distance of where we work. People who take mass transit to work are considered active because most commutes also require a walk from the home to the transit stop and office.

30 – Join a team or a league: bowling, softball or baseball, golf, soccer, power walking, water polo. Physical activity with other people is just more fun than by yourself. The social aspect of physical activity also helps you stick with it. Search the Internet for a team or league in your area.

31 – Keep up the good work and join the Presidential Champions Program. It’s FREE, accessible online and you get rewards for your activity! Any physical activity that uses large muscle groups and burns energy count(s) toward achievement in the program. Running, playing golf, martial arts, dancing, even household chores all count toward the challenge. They're all on the list of activities. The President's Challenge lets you choose from almost 100 different activities. So you're sure to find at least one you like and one or two that you probably do everyday anyway.

You can take the Challenge by yourself, or together with friends and family.

DDF Executive Director, Andy Mandell – Mr. Diabetes®, is an Active Lifestyle Presidential Champion Gold Award recipient. DDF Board Member and Type 2 diabetic, Bruce Share, is a Bronze Award recipient and working on his silver.

The guidelines are simple. Sign Up Today!