Food & Fitness

How much exercise do the experts say I need?

The Dietary Guidelines for Americans suggest how much activity Americans should do. Keep in mind they are goals, not the place to start.

• People with pre-diabetes, diabetes, or the general adult public should aim for a minimum of 30 minutes most days. Walking, gardening, doing yard work, swimming, or cleaning house will all work to meet this goal. Anything that increases your heart rate and causes you to break a light sweat.
• Children and teens should aim for at least 60 minutes most days.

In addition, the Diabetes Prevention Program—a large study done in people with pre-diabetes—showed that 150 minutes of physical activity a week (30 minutes, five times a week) helped prevent or delay type 2 diabetes. In this study, people also lost 10 to 20 pounds by making changes in their eating habits.

Do these guidelines seem hard to fit in to your busy life? It’s not easy to find the time. You won’t go from zero to thirty or sixty (minutes), in a day or week. Take one step at a time. Slowly build up to your goal.