DIABETIC EXERCISE
In addition, there are all the traditional benefits of exercise:
low blood pressure
Better weight control
Increase the level of good cholesterol (HDL)
muscles stronger, leaner
stronger bones
more energy
better mood
sleep better
stress management
But before you start the exercise ...
When most people with type 2 diabetes diagnosis are overweight, so the idea of exercise is particularly daunting. For your health, you have to start on a good plan, reasonable exercise, but first, you should talk to your doctor.
Your doctor will be able to check the health of the heart, which is especially important if you already have clogged arteries or high blood pressure. You must also consider all the other complications of diabetes, retinopathy or neuropathy, for example. When you start an exercise program, your doctor may refer you to an exercise physiologist or diabetes educator to help determine the best exercise program that allows you to get in shape for your fitness level.
Even before starting the exercise, you need to set realistic goals. If it is not too little exercise, you will have to start slowly and gradually increase the amount and intensity.
Remember to stay hydrated by drinking water and always have a treatment for low hand in blood glucose (15 g carbohydrate snack is a good idea). E 'smart to check your blood sugar with a glucose meter before and after exercise to make sure you are in a safe range.
The diagnosis of type 2 diabetes do not change your life, but making small changes to your routine can help you incorporate more physical activity into your day. You have to do what works for your body and your lifestyle. See the tips below for what type of exercise to do.
Enjoy a bit 'of time to build a consistent routine, challenging exercise. And be okay with going slow is better for your body long-term.
What kind of exercise to do
There are three main types of aerobic exercise, strength training, flexibility and work. You should try to have a good balance of all three.
Aerobics
Aerobic exercises include:
walk
Jogging / running
tennis
basketball
swimming
bicycle
The goal is to get at least 30 minutes of aerobic exercise most days of the week. If you think that you can not find 30 minutes, you can stop the exercise in 10 minutes here and there. Build up to 30 minutes gradually.
On the other hand, stretch the creativity when driving in function. Take a walk at lunch, or get the whole family after dinner for a basketball game. Remember to walk your dog is a form of exercise. Take the stairs is exercise. When you leave your car and the store is exercise to park further away.
You need to find a way to exercise really enjoy, because if it is not fun, it will not. It will be hard to stay motivated, even if you know all the benefits of exercise. Consider group classes at the gym, or find a friend to walk or run with. Having someone exercising with makes it more fun and motivating.
strength training
Once you have been able to incorporate aerobic activity into your day, then you can start including strength training.
Strength training allows you to lean, efficient muscles, and also helps keep bones strong and healthy. It 's really good for you, when you have type 2 diabetes, because the muscles use more glucose, so if you can use them more, then it will be better able to control the level of glucose in the blood.
Weight training
is one of the most used training techniques force, but you can also use your own body weight to increase the strength of future push-ups and pull-ups.
When you start a workout program with weights, make sure you know how to use all the equipment. Ask the staff at the gym how to properly use weights, or consider getting a personal trainer to learn the best exercises for you.
lifting weights for 20-30 minutes two or three times a week is enough to get all the benefits of strength training.
flexibility training
With flexibility training, you can improve how well the muscles and joints work. Stretching before and after exercise (especially after exercise) reduces muscle pain and actually relaxes muscles.
And stick with it
A commitment to Exerci
In addition, there are all the traditional benefits of exercise:
low blood pressure
Better weight control
Increase the level of good cholesterol (HDL)
muscles stronger, leaner
stronger bones
more energy
better mood
sleep better
stress management
But before you start the exercise ...
When most people with type 2 diabetes diagnosis are overweight, so the idea of exercise is particularly daunting. For your health, you have to start on a good plan, reasonable exercise, but first, you should talk to your doctor.
Your doctor will be able to check the health of the heart, which is especially important if you already have clogged arteries or high blood pressure. You must also consider all the other complications of diabetes, retinopathy or neuropathy, for example. When you start an exercise program, your doctor may refer you to an exercise physiologist or diabetes educator to help determine the best exercise program that allows you to get in shape for your fitness level.
Even before starting the exercise, you need to set realistic goals. If it is not too little exercise, you will have to start slowly and gradually increase the amount and intensity.
Remember to stay hydrated by drinking water and always have a treatment for low hand in blood glucose (15 g carbohydrate snack is a good idea). E 'smart to check your blood sugar with a glucose meter before and after exercise to make sure you are in a safe range.
The diagnosis of type 2 diabetes do not change your life, but making small changes to your routine can help you incorporate more physical activity into your day. You have to do what works for your body and your lifestyle. See the tips below for what type of exercise to do.
Enjoy a bit 'of time to build a consistent routine, challenging exercise. And be okay with going slow is better for your body long-term.
What kind of exercise to do
There are three main types of aerobic exercise, strength training, flexibility and work. You should try to have a good balance of all three.
Aerobics
Aerobic exercises include:
walk
Jogging / running
tennis
basketball
swimming
bicycle
The goal is to get at least 30 minutes of aerobic exercise most days of the week. If you think that you can not find 30 minutes, you can stop the exercise in 10 minutes here and there. Build up to 30 minutes gradually.
On the other hand, stretch the creativity when driving in function. Take a walk at lunch, or get the whole family after dinner for a basketball game. Remember to walk your dog is a form of exercise. Take the stairs is exercise. When you leave your car and the store is exercise to park further away.
You need to find a way to exercise really enjoy, because if it is not fun, it will not. It will be hard to stay motivated, even if you know all the benefits of exercise. Consider group classes at the gym, or find a friend to walk or run with. Having someone exercising with makes it more fun and motivating.
strength training
Once you have been able to incorporate aerobic activity into your day, then you can start including strength training.
Strength training allows you to lean, efficient muscles, and also helps keep bones strong and healthy. It 's really good for you, when you have type 2 diabetes, because the muscles use more glucose, so if you can use them more, then it will be better able to control the level of glucose in the blood.
Weight training
is one of the most used training techniques force, but you can also use your own body weight to increase the strength of future push-ups and pull-ups.
When you start a workout program with weights, make sure you know how to use all the equipment. Ask the staff at the gym how to properly use weights, or consider getting a personal trainer to learn the best exercises for you.
lifting weights for 20-30 minutes two or three times a week is enough to get all the benefits of strength training.
flexibility training
With flexibility training, you can improve how well the muscles and joints work. Stretching before and after exercise (especially after exercise) reduces muscle pain and actually relaxes muscles.
And stick with it
A commitment to Exerci
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