What can I do? An exercise plan for everyone 

What can I do? An exercise plan for everyone 

What can I do? An exercise plan for everyone
What can I do? An exercise plan for everyone
What can I do? An exercise plan for everyone

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The type of exercise you start with will depend on your current activity levels. Here we’ve put together step-by-step exercise plans for people who are new to exercise, those who are regulars, and those who are somewhere in between

What is your current exercise level?

To make it easy for yourself to start exercising and continue, it is good to start with an exercise program that suits your current activity level.

Exercise Beginner
Gentle, fun, and low-impact routines for people new to exercising.

Exercise Intermediate
A program for someone who is already exercising a bit but wants to increase their fitness level.

Exercise Advanced
A combination of strength training and aerobic routines is recommended for people who already exercise frequently.

Exercise Beginners – Suggested Exercise Routine

Active movement for 15 minutes 

Warm-Up
Exercise 1 Reps
Exercise 2 Reps
Approx 5-10 mins
15 minutes of brisk walking, jogging, running, or hiking.
Cooldown until your breath and heart rate return to normal.

Moving warm-up

Get warmed up while you walk by making large arm circles and moving your legs.

STEP 1: Begin walking at a comfortable pace.

STEP 2: Make large arm circles. Look straight ahead. Be sure you change the direction of your arms.

STEP 3: Lengthen stride to stretch through hips and calves before working out.

 

15-minute walk/jog/run/hike

Spend at least 15 minutes jogging, walking, or hiking.

STEP 1: Choose a pace that feels right for you but challenge yourself.

STEP 2: Slow down if you have to. After resting, try to pick up the pace again.

STEP 3: Regardless of your pace, you should stand tall, and your toes should point straight ahead as you move.

 

Moving cool down

After your time is complete, slow down and walk before stopping.

STEP 1: Walk slowly, making large arm circles in both directions again.

STEP 2: Let your breath and heart rate return to normal before stopping.

STEP 3: Perform your favorite stretches after you’re finished.

Exercise-Intermediates – Suggested Exercise Routine

Active movement for 25 minutes

Warm-up Exercise 1 reps Exercise 2 reps
Approx 5-10 min 25 minutes of brisk walking, jogging, running, or hiking. Cooldown until your breath and heart rate return to normal

Get warmed up while you walk by making large arm circles and moving your legs.

STEP 1: Begin walking at a comfortable pace.

STEP 2: Make large arm circles. Look straight ahead. Be sure you change the direction of your arms.

STEP 3: Lengthen stride to stretch through hips and calves before working out.

 

25-minute walk/jog/run/hike

Spend at least 25 minutes jogging, walking, or hiking.

STEP 1: Choose a pace that feels right for you but challenge yourself.

STEP 2: Slow down if you have to. After resting, try to pick up the pace again.

STEP 3: Regardless of your pace, you should stand tall, and your toes should point straight ahead as you move.

 

Moving cool down

After your time is complete, slow down and walk before stopping.

STEP 1: Walk slowly, making large arm circles in both directions again.

STEP 2: Let your breath and heart rate return to normal before stopping.

STEP 3: Perform your favorite stretches after you’re finished.

Exercise Advanced – Suggested Exercise Routine

Active movement for 35 minutes
Warm-up Exercise 1 reps Exercise 2 reps
Approx 5-10 min  35 minutes of brisk walking, jogging, running, or hiking. Cooldown until your breath and heart rate return to normal

Get warmed up while you walk by making large arm circles and moving your legs.

STEP 1: Begin walking at a comfortable pace.

STEP 2: Make large arm circles. Look straight ahead. Be sure you change the direction of your arms.

STEP 3: Lengthen stride to stretch through hips and calves before beginning to work out.

 

35-minute walk/jog/run/hike

Spend at least 35 minutes jogging, walking, or hiking.

STEP 1: Choose a pace that feels right for you but challenge yourself.

STEP 2: Slow down if you have to. After resting, try to pick up the pace again.

STEP 3: Regardless of your pace, you should stand tall, and your toes should point straight ahead as you move.

 

Moving cool-down

After your time is complete, slow down and walk before stopping.

STEP 1: Walk slowly, making large arm circles in both directions again.

STEP 2: Let your breath and heart rate return to normal before stopping.

STEP 3: Perform your favorite stretches after you’re finished.

*Please consult with your Health Care Professional before starting an exercise program, especially if you have not exercised for some time or are pregnant.

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