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EXERCISES FOR DIABETICS
- 25 Nov - 01 Dec, 2017
- health & nutrition
Are you a diabetic? Do you exercise? If not, then make it a routine to move those muscles at least once every day. Here are six great workouts you can easily include into your daily routine. Just check with your doctor before starting these exercise regimen, and go slow at first. Happy exercising!
Walking is easy. All you need is a good pair of shoes and somewhere to go. Walking is probably one of the most prescribed activities for people with type 2 diabetes. Brisk walking done at a pace that raises the heart rate is an aerobic exercise, and studies show beneficial effects when people with diabetes participate in aerobic activities at least three days a week for a total of 150 minutes. The American Diabetes Association (ADA) recommends people not go more than two consecutive days without an aerobic exercise session.
Weight training builds muscle mass, important for those with type 2 diabetes. If you lose muscle mass, you have a lot harder time maintaining your blood sugar. Plan for resistance exercise or weight training at least twice a week as part of your diabetic management plan – three is ideal, but always schedule a rest day between weight workouts (other exercise is fine on those days). Each session should include five to 10 different types of lifting involving the major muscle groups. For optimal strength gains, work your way up to doing three to four sets of each exercise, with each set comprising 10 to 15 repetitions.
Swimming is another aerobic exercise – and an ideal one for people with type 2 diabetes because it doesn’t put pressure on your joints. It is also easier on your feet than other forms of exercise, such as walking or jogging. Very often diabetes reduces blood flow to the small blood vessels of your extremities and you can lose sensation in your feet as a result. People with diabetes must avoid foot injuries, even minor cuts or blisters, because they can be slow to heal and are prone to infection. Special shoes made for use in the pool can help prevent scraped feet and lessen the risk of slipping.
A number of studies show that if you have diabetes, yoga can benefit you in several ways. It can help lower body fat, fight insulin resistance, and improve nerve function – all important when you have type 2 diabetes. Yoga is also a great diabetic stress reducer. When stress levels go higher, so do your blood sugar levels. One of the advantages of yoga as an exercise is that you can do it as often as you like.
Bicycling is also a form of aerobic exercise, one that makes your heart stronger and your lungs function better. A stationary bike is ideal for people with diabetes because you can do it inside, no matter the weather, and you don’t have to worry about falling or getting a flat when you are a long way from home. Bicycling improves blood flow to your legs – a great benefit for people with diabetes – and burns calories to keep your weight at healthy levels.
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