Living in Florida, I prefer getting my exercise outdoors, where such beautiful flora and fauna reside, no matter whether I explore my neighborhood, the local parks, or any of the 175 state parks. But when the weather forecast around this time of year says to expect hot, very humid, and/or rainy days ahead, I feel discouraged. Nevertheless, enduring a little heat or moving the routine indoors is important because exercise is a key factor in reducing the risk of various diseases.
Ample exercise is one of several recommendations that appear in the recently revised EDIS publication #FSHN20-38, “Reducing Your Risk for Type 2 Diabetes,” and that are consistent across other parts of its series called The Power of Food. To maintain good health and prevent disease, people should participate in exercise of moderate intensity for at least 150 minutes per week, spanning at least five days of that week. This could consist of walking at a brisk pace, swimming, and biking. Exercise that engages all the muscle groups is also important.
Examples
To beat the heat this spring and summer, I can take walks in the evening after dinner when temperatures are slightly lower. On days when I am stuck indoors, I can introduce Pilates into my routine and lift some lighter-weighted dumbbells. I can also incorporate exercises of vigorous intensity, such as jumping rope or standard movements like jumping jacks, burpees, or pushups. Exercising to reduce the risk of disease can even be a simple addition to your weekly routine for a seemingly unrelated task. For example, repetitively ascending and descending my stairs while cleaning my home can also add to my daily period of exercise.
Other Ways to Reduce Risk
Other recommendations that are consistent across this publication series include choosing the right diet and limiting one’s intake of alcohol. Maintain a balanced diet, eating plenty of fruits, vegetables, whole grains, and legumes daily. Also, limit drinking alcohol to only one or two single-serving beverages a day.
For More Information
See all parts of this series for more detailed advice on reducing your risk of heart disease, some cancers, arthritis, and type 2 diabetes, as well as their comorbidities.
See also an IFAS blog post about ways to exercise with the whole family called “Spring into Fitness with your Family.”
For other health-related publications about exercising and eating, remember to Ask IFAS.
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