Meaningful Movement: Exercise for Diabetes Prevention and Healthy Aging

Overview

Regular movement can support blood glucose management, strength, mobility, balance, and healthy aging. In Meaningful Movement: Exercise for Diabetes Prevention and Healthy Aging, Sheri Colberg, PhD, FACSM, shares practical recommendations for building different types of movement into everyday life.

Key Takeaways

• Adapt movement to your needs. Older adults and people living with chronic conditions can modify activities based on their abilities, fitness level, and health needs.
• Aim for regular aerobic activity. Adults should work toward at least 150 minutes of moderate activity each week, such as brisk walking, cycling, swimming, or dancing.
• Avoid long stretches without activity. For people with diabetes, going more than two days without movement may reduce some of the benefits to insulin sensitivity.
• Include strength training. Resistance exercises two to three days per week can help maintain muscle, strength, function, and overall health.
• Make flexibility part of your routine. Stretching, yoga, and other flexibility exercises can help maintain mobility, especially as we age.
• Don’t overlook balance. Balance and functional fitness exercises can support stability, coordination, and confidence with everyday movement.
• Move more throughout the day. Small amounts of activity still count. Sitting less and adding movement whenever possible can provide meaningful health benefits.
• Break up prolonged sitting. Try standing, walking, stretching, or doing light activity about every 30 minutes when possible.

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