Stages of Exercise

The best rule for a safe workout is to listen to your body. You should not have too much fatigue, pain, or shortness of breath. You'll want to warm up before and cool down after any exercise.

Q True or False? If the only activity you're going to be doing is taking a long walk, then you do not need to warm up or cool down.
right

You'll want to warm up before and cool down after any exercise - including walking. This can help prevent injuries.

Wrong

You'll want to warm up before and cool down after any exercise - including walking. This can help prevent injuries.

There are 3 stages of exercise - always go through all 3 of them to prevent injury or life-threatening situations:

  1. Warm Up
    • Always warm up for 5-10 minutes before any physical activity, including walking.
    • Move slowly at first, using low-intensity movements to warm up your muscles.
    • Gently stretch for 5-10 minutes, without bouncing.
  2. Aerobic Phase
    • This is the main phase of exercise. You will keep your body moving, and get your heart pumping.
    • Your muscles will require more oxygen during this phase.
    • If you are starting a new exercise program, you may not be able to sustain aerobic activity for very long. That's OK. Try 5-10 minutes at first, and then slowly add minutes.
    • Remember that an easy workout is better than none at all.
    • Eventually, you will be able to go the full 20-30 minutes.
    • Listen to your body and slow down when you need to.
  3. Cool Down
    • A cool down allows your heart rate and breathing to slow gradually as your movement slows. No matter how tired you are, never stop exercising abruptly. This will help prevent soreness and muscle cramps.
    • Keep your arms and legs moving at a relaxed pace.
    • Walk around, step from side to side, walk in place, or try some easy kicks for 5-10 minutes.

Afterward, stretch out your muscles again while they are warm. You should be able to stretch much more freely than in the warm up.

This information is a summary from the "Complete Guide to Diabetes" and is provided with the permission of the American Diabetes Association.

It is a comprehensive book and recommended by the American Diabetes Association for those people that want to learn more about diabetes.

Click on the image to go to the American Diabetes Association bookstore.

Note: Care4life has no commercial interest in any of the books or resources it recommends.