Complete diabetic fitness guide
Aerobic exercise provides benefits for all people, including people with diabetes. Aerobic means “with oxygen.” An activity is aerobic if it places added demands on your heart, lungs and muscles, increasing your breathing and heart rate and requiring increased transport of oxygen from your lungs to your circulatory system and muscles. Aerobic activities should make up the core of your exercise program.
These include activities such as:
- Golfing (walking, not riding)
- Aerobic dance
- Cross-country skiing
Keep in mind that aerobic activities are endurance activities that don’t require excessive speed. You generally benefit more from the amount of time you spend doing them than the speed at which you do them.
Take a walk to burn some fat
Walking is one of the easiest diabetes exercises to get aerobic exercise. You don’t need equipment. You don’t have to learn special techniques. It’s safe and inexpensive. You can walk alone or with others, indoors or outdoors. Guidelines published by the American Association of Clinical Endocrinologists note that walking just 40 minutes four times a week is enough to lower insulin resistance, improving blood sugar control. Researchers at the Harvard School of Public Health also found that 1 hour a day of brisk walking can cut a woman’s risk of developing type 2 diabetes in half.
Complete fitness plan
Aerobic exercise is just one component of physical fitness. Stretching and strengthening exercises also are important for good health. Stretching exercises. Stretching before and after aerobic activity increases the range to which you can bend and stretch your joints, muscles and ligaments. Stretching exercises also help prevent joint pain and injury. The stretches should be slow and gentle. Stretch only until you feel slight tension in the muscles.
Here are four stretches you can try. Begin with 5 repetitions of each and try to build to 25 repetitions.
- Calf stretch. Stand at arm’s length from the wall. Lean your upper body into the wall. Place one leg forward with knee bent. Keep your other leg back with your knee straight and your heel down. Keeping your back straight, move your hips toward the wall until you feel a stretch. Hold for 30 seconds. Relax. Repeat with the other leg.
- Lower back stretch. Lie on a table or bed with your hips and knees bent and your feet flat on the surface. Gently pull one knee toward your shoulder with both hands. Hold for 30 seconds. Relax. Repeat with the other leg.
- Upper thigh stretch. Lie on your back on a table or a bed, with one leg and hip as near the edge as possible. Let your lower leg hang over the edge. Grasp the knee of the other leg and pull your thigh and knee firmly toward your chest until your lower back flattens against the table or bed. Hold for 30 seconds. Relax. Repeat with the other leg.
- Chest stretch. Clasp your hands behind your head. Pull your elbows firmly back while inhaling and exhaling deeply. Hold for 30 seconds. Relax.
- Strengthening exercises. Strengthening exercises build stronger muscles to improve posture, balance and coordination. They also promote healthy bones, and they increase your rate of metabolism slightly, which can help keep your weight in check.
Here are four strengthening diabetes exercises you can try. Start with 5 repetitions of each and try to build to 25 repetitions.
- Wall push-ups. Face the wall and stand far enough away so that you can place your palms on the wall and your elbows are slightly bent. Slowly bend your elbows and lean toward the wall, supporting your weight with your arms. Straighten your arms and return to your starting position. As you build strength, try standing farther away from the wall.
- Standing squats. Stand next to a table or counter with your feet slightly more than shoulder-width apart and your palms on the table or counter. Keeping your back straight, slowly bend your knees anywhere from 30 to 60 degrees. Pause and then return to your starting position.
- Heel raises. Stand with your feet about 12 inches apart, holding on to the back of a sturdy chair. Slowly raise your heels from the floor and stand on your tiptoes. Hold. Slowly return to the starting position.
- Leg lifts. Stand with your feet about 12 inches apart, holding on to a table or the back of a chair. Slowly bend one knee, lifting up your foot behind you. Hold the position, then slowly lower your leg all the way down. Repeat with the other leg.
Try diabetes diet and exercise for 1 month period and you will see how it easy to lose weight and feel better!