Diabetes
and fitness – Types of exercise
Knowing
that you have to exercise and how to actually do it
are two different things. The type, level and duration
of physical activity that you undertake as a diabetic
will depend on what is suitable for you, something
you should agree with your doctor or healthcare team.
What
is the best kind of physical activity to help prevent
or manage diabetes?
The
best type of physical activity will depend on your
individual situation. Generally, aerobic exercise,
strength training and flexibility training should
be combined to form a comprehensive exercise routine.
What
is aerobic exercise and how can it help diabetes?
Aerobic
exercise increases how fast your heart beats, raises
your breathing rates, and works your muscles out.
For the average person trying to lose weight, approximately
30 minutes per day, around five days a week should
yield clear results. However, if you are starting
out on exercise and haven’t been active, much
less than that can make a real difference. Aerobic
exercise for diabetics include things like: taking
a walk, dancing, aerobics, swimming, ice-skating,
tennis, gym.
What
is strength training and how can it help diabetes?
Strength
training is particularly effective for building strong
bones and muscles. Muscle burns calories, even when
it is at rest, and this can be very effective in terms
of staving off or better managing diabetes. Strength
training for diabetes includes things like weight
lifting, either at home or at the gym.
What
is flexibility training and how can it help diabetes?
Flexibility
training, usually called stretching, can make a real
difference to your diabetes. It keeps your joints
flexible and lowers the risk of injury. Stretching
before and after aerobic exercise or strength training
helps your body warm up and down.
Seize
the moment
As
well as doing consistent, suitable exercise, being
active throughout the whole day can help to burn calories.
This means seizing the moment and burning as many
calories as possible. For instance, using a bike or
walking rather than driving, doing garden or household
chores, and setting yourself small physical challenges
can all be helpful.
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