Everyday exercise tips
Tip 1: Select the right activity.
First think very carefully about ideas "for more exercise" before you embark on it. In this way, you will avoid any unnecessary discontinuation in case it is not fun for you later. Here's how to find the activity that's right for you:
Tip 1: The workout should fit into your daily routine.
An example: "Morning grouches" will find a run in the early morning difficult. In this case, it's better to work out in the afternoon or evening.
The workout should match your fitness level. Any capacity limitations due to age or illness should be taken into account. Choose a sport which you are fundamentally interested in. Leisure sports which were fun for you as a child are generally also still good for later in life. If family members, friends or acquaintances participate along with you, it will be easier for you to stick with it and you will have more fun.
Tip 2: Morning exercise keeps cares and worries away.
Wake up your body and circulation with light morning exercise. Blood glucose should first be measured if you have a tendency to have low blood glucose in the morning. If necessary, you should perform exercises only after breakfast.
Tip 2: Start the day with a short exercise routine like this one, for example:
- Stretch out fully while in bed. Your body has more than 600 muscles which want to be activated!
- Then get your leg muscles going by lying on your back and firmly drawing your heels up; maintain this tension for about 10 seconds and then release. Repeat this several times.
- Sit upright on the edge of the bed and place your hands loosely on your shoulders. Move your shoulders in a circle backwards ten times and forwards ten times.
- Finish with a few minutes of "skiing": Stand in a lunge position and bend your upper body slightly forward. The knees should be slightly bent. Then with your arms slightly bent, swing them back and forth in alternating directions. After switching ten times, take a short break and repeat the exercise once more.
Tip 3: Make diabetes get a move on
Our Stone Age forefathers covered ten to twenty kilometres every day on walking and hunting routes. Nowadays, we only cover about 700 metres of this distance on foot per day. The fact that this is too little does not need a lengthy explanation.
Tip 3: Get a pedometer for just a few Euro.
This will help you to gradually increase the number of steps you take per day. Pedometers motivate walking – especially in combination with a step diary in which you enter your steps every evening and set a goal for the following day.
Tip 4: Exercise along the way
There are many periods throughout the day of inactive time spent waiting or standing: at public transportation stops, while on the telephone, while brushing teeth in the bathroom.
Tip 4: You can convert these times into light physical activity, for example, by performing toe raises.
Toe raises help circulate blood in the calves and legs. To do this, stand with your feet straight and firmly on the ground. Slowly stand on your tiptoes, hold this position for about three seconds, and then slowly roll back. In the beginning, place your heels firmly back on the floor and begin again with a firm footing. Later on, do not position your heels back on the floor, but return to a tiptoe position shortly after coming back down.
Tip 5: Endurance training
Endurance – in comparison to mobility, strength and coordination – is the most valuable element for you of all athletic abilities. Regular endurance training aids in weight loss and helps insulin be effective. Build up your endurance preferably every day; this can be done very easily:
Tip 5: Walk briskly in place or for a short distance back and forth for three minutes. Then take a short, two-minute break.
Repeat this four times so that you achieve a total of 5 x 3 minutes. During this time, you should breathe comfortably and still be able to talk. If you can accomplish this without any problems, increase the walking times within several days by a minute or two. You can increase your endurance in this way either inside or also outdoors.
Tip 6: Brisk strolling or walking
These types of sports are particularly suitable for and favoured by beginners since they do not involve any substantial effort. However, in order for your entire body to benefit, you should be aware of the following:
Tip 6: Go for a brisk stroll or walk several times per week.
To do this, you need good trainers. In the beginning, observe your posture carefully. When walking, the feet should comfortably roll from the heel over the balls. The feet must be securely positioned in the shoe. When walking, they should always be pointing straight – even the foot in the back should not be bent inwards or outwards. Bend your arms and they will swing along with the walking motion. Keep your shoulders loose and relaxed.
It is preferable to look at the ground about ten metres in front of you – this will relax you and enable a good view of any obstacles in your way.
Tip 7: Cycling moves generations
If you have children around, let yourself be inspired by some of their energy!
Accompany the young generation on foot and walk briskly alongside scooters and bicycles. If the children already have a lot of experience, you can plan short outings together by bike.
Tip 7: Go on regular bike rides:
It's easy when the weather is nice and with a blanket or a small snack packed. Let's go! Beginners should start with caution: A maximum of 30 minutes is sufficient in the beginning. Once this is easy for you, build up your training slowly and after consulting your family doctor.
»Posture« is called for here as well. If you need to lean too far forward on the bike, your back will be under a lot of strain. A saddle that is not high enough strains the knee joints. And a bicycle helmet for safety is not just good for children but also for adults. Just in case!
Most exercise plans fail because overly vague goals in the distant future are set. You will conquer them much more easily if you focus on a short-term goal with a subsequent reward, for example:
- For one month, I will walk twice a week to the commuter train station (city hall, church, etc.) and back. Once I have accomplished that, I will allow myself a leisure visit to the wellness spa.
- For two weeks, I won't use any lifts. Thereafter I will treat myself to an outing to the highest lookout point in the city (for example, the Olympic Tower in Munich, the television tower in Berlin) and will relish using a lift.
Keep a simple exercise diary, for example, for one week. Here you can note your physical activity which you accomplished per day, the duration of your exercise periods and whether it did you any good. From this, you can see over time what the best activities for you are. Then increase duration and intensity.