Nov. 14, 2024—Even small bursts of activity can benefit your health, including when it comes to managing diabetes.
Consider the humble movement break: Research suggests that just three minutes of movement every half hour may help improve blood sugar levels, the American Diabetes Association reports. As if that weren't enough, those activity bursts during the day can help you avoid sitting too much—a habit that may raise your risk of heart disease and of dying prematurely.
Small-scale fitness
If you want to engage in miniature movement breaks, these six ideas are a great way to start. Just remember to get your doctor's OK before significantly increasing your activity level.
1. Roll a tennis ball under your foot. With the arch of your bare foot on the ball, move your foot forward and backward for several seconds. Repeat with the other foot.
2. Take a victory lap. Take a quick walk around your home or workplace. Or march in place, if you lack the space.
3. Cross off a chore. Set a brief timer and clean your countertops, sweep a room or tackle a leaf pile in the yard.
4. Play with a pet. If you have a dog, share a quick round of fetch with your furry friend.
5. Stay strong. Use a hand weight, do some squats or pull on a resistance band.
6. Skip a rope. When you were a kid, jumping rope was just for fun. It's still that—plus a great cardio burn.
More ways to stay active all week
Getting in some mini moves is a great way to work toward your weekly exercise goal. For most people, that should be at least 2.5 hours of moderate-intensity aerobic exercise, plus strengthening activities on two or more days.
Ready to step it up further? Our 10-minute activities infographic offers eight ways to move more.
Sources
- AARP. "1-Minute Workouts to Make You Stronger After 50." https://www.aarp.org/health/healthy-living/info-2023/one-minute-workouts-for-strength.html.
- American Council on Exercise. "An Active Aging Workout for (Almost) Everyone." https://www.acefitness.org/resources/pros/expert-articles/5278/an-active-aging-workout-for-almost-everyone/.
- American Diabetes Association. "Breaking Sitting Streaks." https://diabetes.org/health-wellness/fitness/break-sitting-streak.
- American Diabetes Association. "Overcome Barriers and Get Moving." https://diabetes.org/health-wellness/fitness/overcoming-barriers.
- American Heart Association. "Getting Started: Tips for Long-Term Exercise Success." https://www.heart.org/en/healthy-living/fitness/getting-active/getting-started---tips-for-long-term-exercise-success.
- Indian Health Services. "Move More—Sit Less." https://www.ihs.gov/diabetes/education-materials-and-resources/diabetes-topics/physical-activity/move-more-sit-less/.
- U.S. Department of Health and Human Services. "Physical Activity Guidelines for Americans 2nd Edition." https://odphp.health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf.