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Exercise to Treat Diabetes
What types of exercise should help me in my exercise program?A complete workout schedule should include 3 forms of exercise
- Flexibility exercises
- Strength Training
- Aerobic Exercise
Aerobic exercise is a comprehensive, full body workout. Aerobic exercise uses most or all of the muscles, increases your heart rate, and increases your respiration rate. An optimum level of exercise in the healthy individual would be 4-5 days per week and for 30 minutes workouts. Every little bit helps. You can start out at 5 to 10 minutes per day and increase your workout gradually. Please note that even small changes in your workout routine can have positive effects on your diabetic health. You may need longer workouts in the long term if you are trying to lose weight. Here are some examples of aerobic exercise…
- a brisk walk outside or on a treadmill
- basketball
- ballroom dancing
- elliptical machine at the gym
Strength training, performed 3-4 times during the week, helps strengthen the bones and muscles and lessen the burden on your joints and heart for everyday activities like watering the flowers. With increased muscle mass, you burn more calories even after a workout. Here are some ways to get involved in a strength training program.
- Join a gym and get some personalized attention from an aerobics instructor on proper weight training methods. Make sure not to overdo it at the beginning.
- Lift weights at your residence. Again, make sure to work up your exercise routine gradually.
Stretching keeps your joints flexible, protects the joints, and reduces the chance of injury for your joints and muscles. You should stretch for 10 to 15 minutes before and after workouts to warm up and cool down the body. Consult a personal trainer or someone knowledgeable in this area to learn the proper stretches. Being active throughout the day.
Try to choose activities where you are moving around and out and about constantly. The more you move around, the stronger your body will feel and the more calories you will burn. If you have a desk job, try to get up every half hour or so just to walk around and get the blood flowing again. Or even take the stairs instead of the elevator.
Click below for some of our links about diabetes related problems and treatment options.
