moderate physical activity definition calories per day

'HIIT exercise (a type of aerobic exercise): HIIT is an acronym for high-intensity interval training.Aerobic exercise: This includes activities such as walking, cycling, jogging and swimming performed at a steady intensity.

Types of exercise and physical activity It’s useful to have an understanding of the different types of physical activity and exercise.

Highest intensity: 90–100 per cent of maximum exercise effort.

Vigorous intensity: 70–90 per cent of maximum exercise effort.

Moderate intensity: 50–70 per cent of maximum exercise effort.

To achieve your individual goals – both physically and in terms of your diabetes management – it's important to know that the exercise you are doing is in line with those aspirations.īelow is a specific definition of intensity that's based on your perceived effort: Defining exercise intensityĪre you working hard enough during your exercise sessions? Since muscle mass declines as we age, we have to be mindful of the types of exercise we do, as outlined below. In particular, exercise aimed at increasing and/or preserving muscle mass may be especially beneficial for facilitating healthy brain ageing. So, any intervention that increases insulin sensitivity may have the added effect of protecting cognitive function. With Alzheimer’s disease statistics growing, concerns about healthy brain ageing are coming to the forefront.Įvidence indicates that Alzheimer’s disease, and mild cognitive impairment, are disorders of insulin resistance (similar to type 2 diabetes). One specific area of health where exercise is proving beneficial, is cognitive brain function. The biggest effect was a 22 per cent drop in blood glucose in the 3 hours after the evening meal. Results from the study showed that blood glucose levels after meals dropped an average of 12 per cent when people walked for only 10 minutes after three daily meals, compared with walking for 30 minutes at any time of day. Other benefits of exercise include reduced stress hormones, better mood and outlook and improved self confidence.Ī study where researchers told people with type 2 diabetes to 'take a short walk right after meals' proved the advice to be a very good exercise prescription.

Beneficial for cognitive (brain) function and health.

Improved quality of sleep (but likely not if exercise is performed too close to bedtime).

Exercise is especially beneficial for keeping weight off for those who have lost weight lower blood pressure and triglycerides, and increased beneficial HDL cholesterol An interesting fact, exercising muscles use 7–20 times more glucose than non-exercising muscles Why bother distinguishing between the two? For optimal health, only focusing on structured exercise isn’t ideal. On the other hand, exercise refers only to structured exercise e.g. The terms ‘physical activity’ and ‘exercise’ are often used interchangeably, although there is a small difference: physical activity includes all movement that increases energy use (or calories burned) e.g. Sports nutrition and type 2 diabetes What's the difference between physical activity and exercise? If you could be exercising more, we hope that this information will help you to do so safely, and in accordance with advice from your diabetes team. As well as helping to maintain healthy blood sugar levels, exercise can play a key role in your overall health, as you will find out. There are many vitally important reasons to make physical activity a regular part of your lifestyle. You’re definitely not sweating the small stuff when it comes to exercise and Type 2 diabetes.

Moderate physical activity definition calories per day