Exercise is an important friend in the management of diabetes. Now I know what you're thinking...but it really is not that bad. You do not need to go out and build muscles, run a marathon or even join a gym. The key is to be consistent and work within your tolerance.
The last point is important to keep in mind--not everyone has the same exercise level. If you're not sure or have other medical conditions you should check with your doctor first.
First, why exercise? Well, exercise has many advantages beyond diabetes but the greatest upside for you now is that exercising increases your body's sensitivity to insulin. Translation--it helps control your blood sugar without medication. In addition, the weight loss and aerobic activity have positive effects beyond diabetes.
So are all exercises made equally? Apparently not. A recent Canadian study suggested that a combination of aerobic and weight training (resistance) is far better than either alone. But, if you had to choose one, it should be aerobic.
Are there any risks? Well there are, but the benefits are far greater. What should you watch out for:
--Make sure your blood sugar is stable before you start. Low blood sugar before exercise could lead to hypoglycemia (extremely low blood sugar)
--Where comfortable shoes. This may go without saying but for those of you who have nerve damage may not notice those blisters until its too late
--Don't forget to warm up and cool down before for 5 to 10 minutes before and after you start your main routine
--Drink lots and lots of fluid
Got any suggestions or questions? Then post them here.
Walking for Wellness Health
Walking for Wellness
Health Canada and the Canadian Society for Exercise Physiology recommend at least 30 to 60 minutes of moderate physical activity (walking, bicycling, yard work) on most days. Walking is one of the easiest ways to increase your physical activity and improve your overall health. Not only does regular walking strengthen your heart, lungs, bones, and muscles, but it also helps your body resist and fight illness. Perhaps the most noticeable benefits of walking are an increase in energy and a positive impact on mood—regular aerobic exercise helps prevent anxiety and depression.
Key points:
* Have a checkup before beginning an exercise program. Follow the special advice that your health professional gives you for getting a smart start.
* Plan to either walk a certain number of minutes or get a pedometer for counting your daily number of steps.
* Start with reachable, short-term goals, such as increasing your walks by 5 minutes each day. Or, increase your number of steps by 100 if you've recently been inactive or by 2,000 if you're relatively fit. It's easiest to stick to something new when you have early, frequent successes.
* Start each walk with a warm-up, speed up your pace in the middle, and finishing with a slower cooldown at the end.
* To stay motivated, walk with your family, friends, or co-workers. Daily dog walks are also a great way to keep up your walking routine.
* After you've made walking a regular habit, set a longer-term goal for yourself, such as walking briskly for at least 30 minutes a day or for a daily total of 10,000 steps, 5 days a week or more.