The Right Type of Exercise for Diabetics
Diabetes is on the rise. The causes of type 2 diabetes are complex and not completely understood, although research is uncovering new clues.
It has already been proven that one of the reasons for the increase in type 2 diabetes is the increase of obesity. Once type 2 diabetes was a not uncommon occurance in mid life and now this disease has spread to younger and younger people.
The trend toward a more inactive lifestyle in the United States and other developed countries is contributing to the obesity epidemic. In America,in the 1990s, obesity increased by 61% and diagnosed diabetes by 49%.
The health experts encourage those who already have diabetes to start exercising. Without exercise, people have the tendency to become obese. Once they are obese, they have bigger chances of developing type 2 diabetes.
Getting Started with the Right Exercise
The first order of business is to consult with your health care provider. That person has probably already suggested that you get moving. If you have any cardiac risk factors, you may be asked to do a stress stest to establish a safe level of exercise.
Certain diabetic complications will also dictate what type of exercise program you can take on. Activities like weightlifting, jogging, or high-impact aerobics can possibly pose a risk for people with diabetic retinopathy due to the risk for further blood vessel damage and possible retinal detachment.
If you are already active in sports or work out regularly, it will still benefit you to discuss your regular routine with your doctor. If you are taking insulin, you may need to take special precautions to prevent hypoglycemia during your workout.
Start Slow and Easy
Just like your other obese neighbors,for those who have type 2 diabetes, your exercise routine can be as simple as a brisk morning or nightly neighborhood walk. In fact, doing both is a plus.
If you have not been very active before now, start slowly and work your way up.
Walk the dog or get out in the yard and rake. Take the stairs instead of the elevator. Park in the back of the lot and walk. If you feel pain or fatigue, stop and rest and then resume your efforts.
Do at least 5-10 minutes of strength training every day. Building muscles is the fastest way to take off fat. Don’t try to start with too much weight. If you have no experience, then a small 1 lb or 2 lb hand weight is really good.
Every little bit does work, in fact, it really helps a lot. Every pound you take off will make a tremendous difference in your ability to walk for any distance. Your knees and feet will thank you.
As little as 15 minutes of daily, heart-pumping exercise can make a big difference in your blood glucose control and your risk of developing diabetic complications. If you are on medication, you will need to be monitored on a regular basis to determin if a change in dosage is necessary.
If this was easy you would already be doing it. You will have to force yourself to take the time to exercise. You will have to give up some other activity or lack of to get the time. Maybe that will be a TV show or surfing the Net but saving your life is really more important.
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