Diabetes – Exercise Prescription
An exercise prescription for diabetes is an appropriate medicine for a problematic heart, or for maintaining the health of a heart.
An exercise prescription for diabetes is also necessary for type 2 diabetics. Type 2 diabetes usually develops slowly, normally caused by overweight or a sedentary lifestyle. You may wonder what type of exercise is better for diabetics. According to an exercise prescription given by the AHA(American Heart Association), aerobic exercise and strength training should be combined. Both types combined are beneficial to the heart.
It is logical to do both types. Aerobic activity, such as swimming or walking, makes the lungs, heart and muscles stronger. It assists in the control of blood sugar and blood pressure. It ensures arteries remain flexible. It is necessary for weight loss and the removal of extra body fat, or the maintenance of weight. All of them are important for diabetics. Strength training makes muscles be more responsive to insulin, the hormone necessary for the absorption of blood glucose into cells. A brief period of exercise can cause muscles to be more responsive to insulin for at least 12 hours.
Type 2 Diabetes and Exercise – Video Guide
An Exercise Prescription for Type two diabetes
Moderate-level exercise, like walking, for several days with a total accumulation of 150 minutes each week.
High intensity exercise, such as jogging, for three days with a total accumulation of 90 minutes each week.
Resistance exercise, such as weight lifting with or without the use of a machine for three days each week
Almost all diabetics can begin walking without going through any test. However, the AHA (American Heart Association) advises doing a stress (treadmill) test before going into any exercise program, especially if it is some intensive exercises you intend to do. The stress test is a must if you have been enjoying a sedentary lifestyle and have had peripheral artery disease, heart disease or any other heart and blood vessel problems. It is also necessary if you suffer from a pain in the chest every now and then or some unfathomable breathing problem. The ADA (American Diabetes Association) also recommends that people who have suffered diabetes for at least ten years should do this stress test.
There is a necessity for diabetics to be extra careful while exercising. Low blood glucose can be dangerous for some diabetics. Some others may have to be more careful with their eyes or feet. Below are some useful pointers for safe exercising for diabetics.
- Start slowly. If you have been inactive, choose an easy, low-impact exercise, such as walking, bicycling, or swimming, to start with. Increase the time for your everyday exercise gradually.
- Time it right. Choose the right time for exercise; at least an hour after a meal when the level of your blood glucose is most probably a little bit higher.
- Know your limits. Pre- and post-exercise testing is necessary in order to know your blood sugar levels whenever you exercise.
- Protect your and eyes and feet. Wear well-fitting shoes to prevent blisters which can develop into ulcers. If nerve pain or loss of feeling (neuropathy), activities which can result in stress fractures or pressure ulcers should be avoided. If you get blood vessel abnormalities in your eyes (diabetic retinopathy), avoid carrying heavy weights or any activity which can result in sudden blood pressure increase which may bring about bleeding in the eye. Lifting weights ought to be alright as long as your breath is not held in the process.
- Be prepared. Be prepared with snacks or water whenever you exercise. Snacks with lots of carbohydrates can increase blood glucose when the blood glucose level becomes too low.
- Sound the alert. A bracelet or necklace which can identify you as a diabetic can come in useful when trouble strikes.
Types of Exercise
|In general, there are two types of exercise: anaerobic and aerobic.|
|In Aerobic exercise, large muscles are used repeatedly; as in walking, swimming, or bicycling; to increase the rate of pumping of the heart as well as to send more oxygen to the muscles. The exercise can be done moderately or vigorously.You ought to be able to carry on talking comfortably even though your heart is beating faster during exercise of moderate-level intensity. Should your breathing and heart beat be too fast, you must be doing high-intensity exercise. Depending on the amount of effort you put in, most activities, like swimming and bicycling, can be made moderate intensity or vigorous intensity.
Vigorous-intensity activities include
Moderate-intensity activities include
|Anaerobic exercise, usually called resistance training or strength training, is used to build muscles by the use of resistance, meaning that a force is applied to have your muscles strain against it. You can use your own body, dumbbells, ankle or wrist weights, elastic bands and exercise machines as the resisting force.|