Why is #Fitness so crucial to #Diabetes management?
Diabetes galvanizes most people into much-needed #Exercise routines, prodded and cheered on by their #doctors! But how does it help in combating Diabetes?
Well, #physical #activity improves the body’s sensitivity to #insulin and this helps manage #blood #glucose levels.
Increasingly, the world over the number of people with type 2 (previously termed adult onset) is increasing rapidly, thanks to stress levels.
Getting started with a new #exercise #program can be quite daunting. Ahh, that is the rub!!! How many times have you started on a fitness program and given up soon enough, as though it were a New Year’s Resolution that’s mostly valid for just a week!? ; )
If you have diabetes, these exercise tips will help you get fit safely, and prevent the complications of diabetes.
What is #Aerobic Exercise?
This type of exercise elevates the heart rate and keeps it up for more than two minutes – #walking, #swimming and #cycling are all great forms of aerobic exercise.
What are its #Benefits?
- Better management of #blood #glucose levels
- Improved sensitivity to# insulin
- Increased #heart and #lung capacity
- Enhanced #muscular and #cardiovascular endurance
- Reduced heart #disease and #stroke risk
- Increased #HDL (good) #cholesterol
- Decreased #stress
- Better #mental #health, and
- Lowered #body #weight.
How much Exercise is good?
Make sure you get at least 30 minutes daily. But in reality, it works if you can fit in 3 sessions a week rather than daily because it’s easier to do fewer but longer sessions than many shorter #sessions.
Never let more than two days in a row go by without #training, for the effect of one session of aerobic exercise on #insulin #sensitivity lasts from 24 to 72 hours.
What is Resistance Exercise?
You can also do free #weights, exercise machines and resistance tubing for training with resistance, or strength training, shown to improve glycemic control.
When should you not Exercise?
- You need to check your #blood sugar 30 minutes before exercise. If it’s too low (less than 100 mg/dL), have a piece of fruit or whole grain crackers.
- If it’s too high (more than 300 mg/dL), you may need to take prescribed medication and skip your session.Aerobic exercise and strength training are both terrific ways for diabetics to take control of their health and lower their need for #drugs. Studies show that both modalities in conjunction can give diabetic exercisers even greater results.
What should you Eat?
Before, during, and following exercise you should check your blood #sugar and act accordingly: too low, you need to have something with #complex carbohydrates; too high, you may need to #medicate.
Consult your doctor before starting on a regimen, and make an exercise plan with your trainer based on your medical condition. Health #Supplements help too.
Can you Prevent #Type-2 Diabetes?
Remember, it’s never too late to start exercising. Start with at least three times a week for 20 to 30 minutes.
Changing your eating habits can also make a large impact. Cut out sugary drinks and eat more whole #grains, #proteins and fresh #fruits and #veggies – #natural and #organic foods from #NaturalMantra are ideal!
By combining a healthy diet with #cardiovascular and #resistance exercises, you can not just manage type 2 diabetes, but you may also be able to #prevent it. Good #health!!!
Ref: “Effects of Aerobic Training, Resistance Training, or Both on Control of Blood Sugar in Type 2 Diabetes” study published in the September 2007 Annals of Internal Medicine.