Diabetes Prevention Exercises
Exercising is challenging for many people, particularly for those people that are not accustomed to exercising on a regular basis. For most, starting and sustaining regular exercise routines involves incorporating lifestyle changes on a daily basis. Staying motivated to sustain these changes and to continue exercising can be difficult.
How to Get Started
Exercising should be an important part of everyone’s daily activities. Working out not only reduces stress and improves your health, but it can also dramatically reduce your risk of developing Type 2 Diabetes. If you are a beginning exerciser, you will face some challenges that you will have to overcome. However, once you are able to overcome common obstacles to getting started, you will find lasting enjoyment as you reap the benefits of exercise.
At Home Workouts
Regular exercise should be an essential element of your Diabetes Standars of care. Exercise can help you reduce your weight, alleviate stress, and stave off many complications associated with Diabetes.
Exercise for Older Adults
Many older adults face challenges when it comes to staying active and healthy. As we age, our bones become more fragile, our muscles begin to weaken, and our stamina for sustaining physical activities lessens. All of these factors can lead to Diabetes complications and other health concerns. However, even though exercising may pose a bit of a challenge for many older adults, it is important to include physical activity as part of the daily routine.
“The idea that you could actually improve your
glucose tolerance by about 25 percent to 30 percent with 12 weeks of
strength exercise without having any weight loss, which is a typical
therapy for this, is very encouraging,” Campbell told Reuters Health.
Read more in Health News
Start your own strength training program.
Read Diabetes in the News for more diabetes related topics.
Strength Training – The Cool Down
This excellent stretch should be a regular part of your cool down. Strength training exercises such as squats, step-ups, and knee extensions focus on strengthening the quadriceps muscles. This stretch will help these muscles relax and make them more flexible.
Strength Training – Stage 3
When you’ve been doing the exercises from Stages 1 and 2 for at least six weeks, you can add these Stage 3 exercises. Remember to always do the Warm-up and Cool down as part of each exercise session:
Strength Training – Stage 2
When you’ve been doing the exercises from Stage 1 for at least two weeks, OR if you are fairly fit right now, you can add these Stage 2 exercises. When you’ve been doing the exercises from Stages 1 and 2 for at least six weeks, you can add the exercises in Stage 3. Remember to always do the Warm-up and Cool down as part of each exercise session.
Strength Training – Stage 1
The following four exercises comprise Stage 1 of the Growing Stronger Program. When you’ve been doing the exercises of this stage for at least two weeks, OR if you are fairly fit right now, you can add the exercises in Stage 2. Remember to always do the Warm-up and Cool down as part of each exercise session.
Strength Training – The Warm-Up
Warm-up: 5-minute Walk
To get your muscles warm and loose for strength training, walk for five to ten minutes outside if weather permits, or inside around the house or on a treadmill if you have one.
Strength training plays an important role in the improvement of your overall health and well-being. When you lift weights, you challenge your muscles to grow stronger and you improve circulation to the muscles that you are working. For example, when you do bicep curls, you are not only increasing the muscles mass in your biceps, but you are also decreasing the amount of fat in the muscle and improving the flow of blood throughout your arm. Therefore, strength training has many benefits beyond just helping you grow stronger.
Stretching can help you manage many of the complications associated with Diabetes by simply helping to stimulate blood flow to certain areas of your body and decreasing the overall level of stress in the body. The American Diabetes Association recommends that Diabetics stretch for at last 5 to 10 minutes each dayÃ¢â‚¬Å¡ preferably before and after strength training or aerobic activities. Stretching will help to stimulate your muscles and organs to get them ready for your workout.
Sample Walking Program
Walking, walking, walking. The absolute easiest thing all of us can do to increase our physical activity. We can walk up the stairs instead of taking the elevator. Start with one level, then grab the elevator. Later, you can get to two levels and so on.
I have recently seen suggestions that you walk around while you are talking on the phone, instead of being stretched out on the sofa or sitting still in your office chair. Walk your block once a day if you can. You do the vacuuming, give the kids something else to do instead. Walking is cheap, easy to add to your life and fun once you get back into walking outdoors again. We do recommend good walking shoes. You must protect your feet, no matter what.
Regular exercise is an essential part of managing Diabetes by helping to prevent the onset of Diabetes complications, such as high blood pressure, poor circulation, vision problems, and associated conditions.
Exercise is one of the key ingredients involved with maintaining a healthy lifestyle. Exercise can not only help you lose body fat, but it can also reduce your blood sugar level, making your Diabetes easier to manage naturally. In fact, many doctors believe that good nutrition and exercise are as important as proper medication when it comes to treating your Diabetes.
Calories Burned from Different Activities
Keep in mind that if you are beginning a new exercise routine, it is always a wise idea to consult with your doctor first, especially if you are overweight, hypoglycemic (low blood sugar), or have injuries.
Speak with your physician if you are taking oral medications like sulfonylureas (glimepiride, glipizide, or glyburide. This family of drugs is notorious for causing low blood sugar. Your doctor may recommend specific exercises that will be good for your body as well.
Walking is a wonderful way to burn calories, stretch your muscles and get your body circulating blood. Whether you are a seasoned walker or are just beginning, walking for 30 minutes each day at any level or pace can significantly improve your overall health. Here is a sample walking program for beginners.
Simple Exercises to Help You Boost your Metabolism
In order to boost your metabolism so that your body burns more calories (rather than storing them as fat), there are some simple exercises that you can do at home just three times a week for big results. Before you begin move around for 5 or more minutes to warm your muscles. Do 15 to 20 reps of each of these exercises twice during each workout to increase your muscle mass, reduce fat, and improve your metabolism:
Portable Exercise Products: Staying Fit on the Go
One of the biggest reasons that people say they fail to exercise is that they are too busy. Even if you have a hectic schedule, remember that you only get one body. Keeping that body in shape in little ways is easier than letting it get out of shape in big ways.
No matter where you go or what your schedule is like, keep these exercise items on hand to make sure you can always get in a good workout, even if you only have ten minutes a day in between meetings to focus on your physique.
Type 2 Diabetes, 5 Tips for Weight Control
In order to control your Diabetes, it is important to take control of your weight. The best way to control your weight is to create balance between the foods that you eat and the exercises that you do.
Understand Your Relationship with Food
Understand what makes you eat. Do you eat due to stress? Do you eat more when you are hungry? Do you eat large portions of food when you are celebrating an important event?
I am skinny, so I don’t need to exercise.
Skinny people may have just as much fat (or more) than overweight or average people. Fat can be stored on organs throughout the body, including the liver, kidneys, heart and more.
Stay Fit Through Rain and Snow
Regardless of the rain and snow that occurs during inclement weather, the fitness routine of people with diabetes should not suffer. Gym membership or not, there are some tried-and-true steps that just about anyone can take to stay in shape during bad weather. Read on for some simple tips for keeping up your fitness routine:
Walk for a Cure in October
Each year, thousands of people participate in walks to prevent and cure Diabetes. The American Diabetes Association alone sponsors the popular Step Out to Fight Diabetes walk in more than 200 cities across the country during the month of October.
Diabetes walks help raise millions of dollars for Diabetes research and care, as each walker pays an entry fee and raises money for the sponsoring organization through pledges.
Reverse Pre-Diabetes with Exercise
Good news for people with pre-diabetes: The recently completed Diabetes Prevention Program study showed conclusively that you can keep from developing type 2 diabetes by changing your diet and increasing your level of physical activity. You may even be able to return your blood sugar (glucose) levels to the normal range.