Being Active

Physical Activity

150 minutes a week of moderate to vigorous physical activity is recommended for good health

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Being Active is important for everyone. It helps you live longer, helps with weight loss and diabetes control and reduces the risk of developing other conditions. Being active improves mood, strengthens muscles,improves flexibility and stamina. Being active does not mean having to go to the gym, playing games with your family, joining a zumba class or dancing at a Pow Wow are all good ways to be active.  If you are wanting to start being more active but aren't able to do much exercise, start with 10 minutes a day and increase by 5 minutes every week, aim to reach 45 minutes 5 days a week if weight loss is your goal. 


Stretch for 10-15 minutes after 5 minutes of walking or a work out

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Stretching improves flexibility and the range of motion in your joints. It improves posture/balance/coordination, reduces muscle soreness and increases healing when injured. The best time to stretch is after exercise when your muscles are warmed up. Tai Chi, Yoga and Pilates are good forms of stretching exercises. 

Muscle strengthening

Aim to do 20-30 minutes of strength training 2-3 days per week

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Strength training builds stronger muscles which burn glucose more efficiently and support your joints better, allow you to be more active with less aches and pains. It helps with weight loss and stronger muscles don't mean bigger muscles, you can be lean and strong. You can do strength training at home using your own body weight for resistance or using resistance bands, at the gym you can use the machines or free weights to achieve your goal.  


Start slow but aim to build up to 30 minutes a day

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Aerobic exercise such as walking, running, cycling or swimming helps with losing weight, controlling blood glucose, reducing your risk of other health problems, boosts your mood and keeps your mind sharp