Diabetes Mellitus- Conquering Diabetes with Exercise

It is a well-known fact that regular, structured physical activity not only helps prevent the onset of diabetes, it also helps improving insulin sensitivity (which in turn helps normalize one's blood sugar levels) thereby improving the quality of life. Regular exercise, in the long run may even reduce the amount of anti-diabetic medication. Exercise helps burn off excess calories, helping diabetics maintain a healthy weight. It also strengthens the heart!

CONQUERING DIABETES WITH EXERCISE

Just got a Regular Health Check done ? Showed high FBS and PLBS ? It should not be cause for worry . Your doctor may not immediately advise you to get started with Medication or Insulin shots . You still have a chance to prove your mettle . Get regular with exercise and healthy food habits with advise from your nutritionist and fitness expert. If you are a long standing diabetic , your aim should be a : WELL CONTROLLED BLOOD SUGARS .

A regular exercise program can bring dramatic results. If you exercise properly, you can lower blood sugar levels and improve your blood glucose control. You can also maximize weight loss and decrease your risk of heart disease.

  • Lowers blood sugar. (50 mg/dl with 45” moderate)
  • Lowers insulin resistance (greater with exercise than weight loss alone)
  • Helps to control weight (10 fold increase in fat oxidation)
  • Can result in decreased need for medications
  • Improves circulation
  • Improved mood, attitude and self-esteem

Walk Away A Winner -- How to get started

If you're not used to being active, start with 10 minutes each day and build as your energy increases. When you begin, find a comfortable pace and try to add about three to five minutes to your walking time each week. A good goal is to shoot for is to walk 30 to 45 minutes, five days a week.

These quick tips will put an extra spring in your step.

  • Stretch for 5-10 minutes before and after every walk.
  • Keep a good posture. Gaze forward, not down at the ground, with your chin level and head up.
  • Stay hydrated by drinking 8 ounces of water before you begin your walk.
  • Wear shoes designed for walking for greater comfort and injury prevention.
  • Your walks don't have to be long and strenuous to be beneficial. A walk to the store or through the mall counts too.

Loosen Up with Gentle, Simple S-T-R-E-T-C-H-E-S

Before you start walking, it is very important to stretch your muscles effectively. Proper stretching not only will increase your flexibility and minimize your chances of pulling a muscle; it will also improve your stride and fluidity.

By following this simple routine, you can become loose and limber in a few minutes. Perform all stretches slowly with controlled movements for 10-20 seconds taking slow deep breaths. Do not bounce or stretch to the point of pain.

Standing Hip Stretch

Take a full step forward with your left foot. Gently bend left knee to lower hips, keeping right heel on ground and right knee straight. Switch and repeat. Standing Quad Stretch

Reach back to grasp you left ankle. Pull you foot toward your buttocks while placing other hand on a bench or chair for support. Switch and repeat.

Standing Wall Pushes

Stand arms length from a sturdy pole or wall. Place your hands on the wall at shoulder height, bend the elbows, lean in from the ankles, and press your body upright until you feel a slight strain in your legs.

Standing Calf Stretch

Extend one leg in front of you and place the heel on the floor, toes in the air. Keeping the back straight, bend forward at the hips until you feel the stretch of the calves. Switch and repeat.

Repeat this entire sequence when you finish walking to prevent undue stiffness and soreness later.

Exercise checklist for people with diabetes

  • Talk to your doctor about the right exercise for you.
  • Check your blood sugar level before and after exercising.
  • Check your feet for blisters or sores before and after exercising.
  • Wear the proper shoes and socks.
  • Drink plenty of fluid before, during and after exercising.
  • Warm up before exercising and cool down afterward.
  • Have a snack handy in case your blood sugar level drops too low.

Get Started... Keep your sugars well controlled !