Helps build and maintain bones, muscles, and joints
Enhances flexibility and posture, helps maintain weight
Builds endurance and muscle strength
Helps control blood pressure
Reduces feeling of depression anxiety
Lowers risk of heart diseases, color cancer, and type 2 diabetes
Type of Exercise
Time to Exercise
Examples
Moderate Exercise
At least 30 minutes per day.
Walking briskly, hiking, yard work/ gardening, dancing, golf (if walking and carrying clubs), bicycling, and carrying weights.
Vigorous Exercise
At least 30 minutes per day.
Running/ jogging, bicycling over 10 miles/ hour, swimming laps, aerobics, walking very fast, heavy yard work, heavy weight lifting, and competitive basketball.
Hours Before Exercise
Carbohydrates Needed
Example
2-4 Hours Before Exercise
Consume a carbohydrate rich meal.
Whole grain bagel with low-fat cheese or small proportion of spaghetti and meat sauce.
1-2 Hours Before Exercise
Consume a light carbohydrate snack.
A low-fat smoothie or fruit and a few low fat crackers.
Less Than 1 Hour
Drink plenty of water and avoid simple sugars.
Candy, soda, etc.
During Exercise
The goal is to consume 15-30 grams of carbohydrate every 30 minutes depending on type and intensity of exercise.
