Overcoming Exercise Barriers

The Benefits of Exercise

Immediate Benefits
Exercise has been proven to show immediate
effects after performing moderate to vigorous
activity. These benefits would include improved
quality of sleep, reduced blood pressure,
improved cognitive function such as reducing
anxiety and depression, improved thinking in
children ages six to thirteen, and can sharpen
thinking, learning, and judgment skills.

Reduce Health Risk

In America, the leading cause of death for both
men and women is heart disease. We can lower
our risk of heart disease by engaging in 150
minutes of physical activity a week. Exercising for
the recommended amount has proven to reduce
the risk of cardiovascular disease and improve
cholesterol levels. Physical activity has also
proven to lower the risk of developing common
cancers. Researchers found that adults who
participated in greater amounts of physical
activity have a reduced risk of bladder, breast,
kidney, colon, and lung cancers.
Image Source: Centers for Disease Control and Prevention
Bone & Muscle
As we continue to age, it is important to
protect the bones, joints, and muscles.
Engaging in aerobic, muscle-
strengthening, and bone-strengthening
exercises can slow the loss of bone
density. Physical activity can also help
to lower the risk of hip fractures and
falling. Additionally, research has shown
that exercising can help with arthritis
and other rheumatic conditions
affecting the joints.

Learn More
go.illinois.edu/LMWnutrition
Managing Diabetes & Exercise
Did you know?
Regular physical activity reduces your
chances of developing Type II Diabetes and
Metabolic Syndrome. It also controls your
blood glucose levels. If you or someone you
know has diabetes there are a few tips you
should follow: Photo by Greg Rosenke on Unsplash
1. Check with your doctor - Always check
with your doctor if you are new to Common Barriers
exercising. I DON'T HAVE TIME...
2. Stay hydrated - drink plenty of water. Add activity to your daily routine
3. Check blood sugar before exercising. Take the stairs
Park farther away
Add movement while watching TV
BELOW 100 mg/dL: Consider having Exercise with your child
a small snack such as 15-30 grams
I'M TOO TIRED...
of carbohydrates (ex: 2 TBPS raisins Schedule times to be active
or glucose tablet) Commit to five minutes
ABOVE 240 mg/dL: Check urine for Try yoga, biking, or walking
ketones. The presence of ketones Invite a friend
indicates you do not have enough Attend exercise classes or other
insulin to control blood sugar and activities together
will put you at risk for ketoacidosis. I'M OUT OF SHAPE...
Start slowly
4. Wear cotton socks and shoes that fit Add simple activities to your daily routine:
walking to the mailbox or bodyweight
well and are comfortable. After exercise,
squats while waiting for the microwave
make sure to check your feet for sores,
blisters, or other injuries. Report to your IT'S TOO EXPENSIVE...
doctor if your wounds are not healing. FREE IDEAS: internet videos, outdoors,
community classes

COLLEGE OF AGRICULTURAL, CONSUMER & ENVIRONMENTAL SCIENCES

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