The FITT rule of physical activity

The diabetes team has explained why regular physical activity is going to be a ‘must’ in the diabetes management plan. You’ve got the message - but now what? What type of exercise? How often - and for how long?

This is where the FITT rule of physical activity comes in. We tell you what it means and how to use it as a guide to establish a healthy routine of physical activity.

The basics of a physical activity program

There are four basic principles of a physical activity program:

• Frequency
• Intensity
• Type
• Time

In other words, FITT. To get the most out of your physical activity program, start by considering all four of these FITT basics, and decide how to make them work for you.

Frequency: After the stress of physical activity, the body goes through a process of repairing and replenishing the energy reserves that were used up by the exercise. The best frequency strikes a balance between providing enough stress and also enough time in between sessions to let the body adapt and heal.

For more information, see our expert physician blogger’s article a response to a question about frequency of exercise.

Intensity: Intensity relates to the amount of effort that is required for a specific type of exercise. It is classified in three different ways:

• Light-intensity exercise: for example, activities like slow walking, dusting or vacuuming.
• Moderate-intensity exercise: for example, activities like biking, dancing, brisk walking, or continuous swimming. Thirty minutes of activity at this level will cause adults to sweat lightly and breathe harder.
• Vigorous-intensity exercise: for example, activities like cycling or brisk walking uphill, hockey, fast dancing or jogging. Adults will sweat and feel breathless after this level of activity.

Type of exercise: this relates to the type of exercise you need to do to get the right response from the body.

There are three main types of exercise:

• Aerobic exercise: this works the major muscles, including the lungs and heart. It helps carry oxygen around the body, and pumps more blood to your heart. Examples include brisk walking, swimming, cycling etc.

• Resistance training: this type of exercise forces the muscles to work repeatedly to overcome a resistance force. The resistance force may come from an external source, as in weight-lifting. Alternatively, it may come from the body’s own weight, as in push-ups and sit-ups.

• Stretch exercise: also known as flexibility exercise. It increases flexibility and extends muscle mobility. This can be important to help prevent falls.

Time: this relates to the length of each period of physical activity. People who have been leading a sedentary lifestyle will usually find it easiest to start off with short sessions, and then gradually build up to the recommended lengths of time.

Physical activity recommendations for people with diabetes include:

•  At least 30 minutes of moderate-intensity aerobic activity at least 5 days per week for a total of 150 minutes per weekOR

• At least 25 minutes of vigorous aerobic activity at least 3 days per week for a total of 75 minutes per week; or a combination of the twoAND

• Moderate to high intensity Resistance Training activity at least 2 or more days per week for additional health benefits.

You can maintain your own Physical Activity Tracker at the Diabetes self-management tools section