Now that we've covered the benefits of exercise for those of you who have diabetes, let's talk about which exercises will allow you to reap the most benefits.
Aerobic exercise is any exercise that raises your heart rate for an extended period.
Don't have a heart attack just yet.
I'm not talking about jumping around in tights and a little thong leotard with your heart about to pound its way out of your chest.
I'm talking about moderate exercise.
Keeping your heart rate within a specific targeted range.
This will give you the benefit of burning excess body fat, increasing your insulin sensitivity, and increasing your heart and lung function - without beating yourself to death doing it.
Start and build up slowly.
If it's painful or difficult, will you do it? Probably not, neither would I.
Weight (resistance) training is something that helps build strength and endurance.
Building muscle gives your metabolism a boost because increasing muscle mass increases the amount of energy required to support it.
Again, don't freak out, I don't mean building huge bulky muscles, ladies.
Believe it or not, you can build a great deal of muscle and still look lean and feminine.
In a Canadian medical study, over 250 adults (ages 39 to 70 and all with Type 2 diabetes) were followed to determine the effects of exercise on type 2 diabetes.
After having complete checkups and participating in a modest exercise routine for one month, they were divided into four groups.
One group did not exercise, another only did weight lifting exercises, a third group only did aerobic exercises, and the last group did a combination of weight lifting and aerobic exercises.
These four groups were followed for 22 weeks while they exercised 3 times per week.
The results of the study showed that all three exercise groups had improvement in their hemoglobin A1C blood tests, which shows the average blood glucose levels from the previous two to three months.
Those who did not exercise showed no improvement, while those who participated in both aerobic exercise and resistance training showed the greatest improvement.
It is important for you to understand the risks associated with exercising when you have diabetes.
We've covered the benefits, now we'll touch on the potential risks and provide a list of tips and suggestions to follow before you begin exercising.
How much risk is involved with exercising if you have diabetes will partially depend on how well your diabetes is currently controlled.
If you have problems with hypoglycemia (see below) keeping in contact with your physician is imperative.
Tips and Suggestions BEFORE You Start an Exercise Routine
Aerobic exercise is any exercise that raises your heart rate for an extended period.
Don't have a heart attack just yet.
I'm not talking about jumping around in tights and a little thong leotard with your heart about to pound its way out of your chest.
I'm talking about moderate exercise.
Keeping your heart rate within a specific targeted range.
This will give you the benefit of burning excess body fat, increasing your insulin sensitivity, and increasing your heart and lung function - without beating yourself to death doing it.
Start and build up slowly.
If it's painful or difficult, will you do it? Probably not, neither would I.
Weight (resistance) training is something that helps build strength and endurance.
Building muscle gives your metabolism a boost because increasing muscle mass increases the amount of energy required to support it.
Again, don't freak out, I don't mean building huge bulky muscles, ladies.
Believe it or not, you can build a great deal of muscle and still look lean and feminine.
In a Canadian medical study, over 250 adults (ages 39 to 70 and all with Type 2 diabetes) were followed to determine the effects of exercise on type 2 diabetes.
After having complete checkups and participating in a modest exercise routine for one month, they were divided into four groups.
One group did not exercise, another only did weight lifting exercises, a third group only did aerobic exercises, and the last group did a combination of weight lifting and aerobic exercises.
These four groups were followed for 22 weeks while they exercised 3 times per week.
The results of the study showed that all three exercise groups had improvement in their hemoglobin A1C blood tests, which shows the average blood glucose levels from the previous two to three months.
Those who did not exercise showed no improvement, while those who participated in both aerobic exercise and resistance training showed the greatest improvement.
It is important for you to understand the risks associated with exercising when you have diabetes.
We've covered the benefits, now we'll touch on the potential risks and provide a list of tips and suggestions to follow before you begin exercising.
How much risk is involved with exercising if you have diabetes will partially depend on how well your diabetes is currently controlled.
If you have problems with hypoglycemia (see below) keeping in contact with your physician is imperative.
Tips and Suggestions BEFORE You Start an Exercise Routine
- Discuss your exercise options with your doctor.
If you are insulin dependent, your insulin dosage(s) may need to be adjusted.
Some oral medications may also need to be adjusted if they can cause hypoglycemia. - Be sure to discuss what the effects of various types of exercise might have on your blood glucose levels.
- Follow your doctor's suggestions on how often to test your blood glucose before, during, and after exercising.
- Keep a journal of your blood glucose levels before, during, and after exercise.
Include what you eat before and after you exercise, as well as any snacks or drinks you have during exercise. - If you experience any symptoms of hypoglycemia while exercising, stop immediately and have a carbohydrate snack or drink and check your glucose level.
- Have a plan to start slowly and increase your workout length and endurance gradually.
- Buy quality footwear that does not rub or pinch your feet.
You may need to take time to gradually break in a pair of shoes before wearing them during exercise.
Remember that any type of injury to your feet can be serious. - Carry or wear some sort of medical alert identification, so if you become sick or injured while exercising, you can receive appropriate medical care.
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