(Q.) What is role of exercises?
- Lowers blood glucose levels quickly.
- Improves the body’s ability to use insulin.
- Reduces insulin requirement.
- Better control of Diabetes.
- Reduces the risk of heart disease.
- Exercise helps in controlling weight.
(Q.) How do I get started for exercise?
- The first step before you start a more active lifestyle is to begin with a thorough medical examination. This is the only way to make sure your exercise programme meets your individual needs. Everyone is different and your exercise plan needs to be based on your health and your body’s needs.
(Q.) I am elderly and it is rather hard for me to get around. Should I still try to exercise?
- You should try to exercise regardless of your age. If it is difficult to get out, you can do various stretches at home and even while sitting down. As our body ages, warming up with stretching exercises become more and more important. You may find that by properly stretching, you can do more than what you thought you could.
(Q.) I have both diabetes and arthritis. Can I still workout?
Yes you can, but take care
- Always do stretching before exercise
- Plan exercises which will strengthen your muscles and make you feel better.
(Q.) Is there a limit to the types of exercise a person with diabetes can do?
- There is no limit to what people with diabetes can do. Barring another medical condition, people with diabetes can do anything and everything. You can walk, cycle or swim. These are only examples and everyone is different. So be sure to ask your physician if you should have any limits imposed on your exercise programs.
(Q.) If I workout at the gym, what is the best machine I can use on a daily basis?
- Stair climbers and treadmills are excellent machines to use at the gym. They stimulate walking, running and climbing which can help burn fat, build endurance, and strengthen the cardio-vascular system. Weight bearing exercises can also provide a great workout. The important thing is to find something you enjoy, and exercise safely.
(Q.) What are the recommendations for physical activity?
- People with diabetes should be advised to perform at least 150 minutes / week of moderate – intensity aerobic physical activity (50 – 70 % of maximum heart rate).
- In the absence of contraindications, people with type 2 diabetes should be encouraged to perform resistance training three times per week.
(Q.) What are the aerobic exercises?
- Aerobic exercises involve rapid and continuous movements so that the rate of heart beats is increased and remains high for sometime. Exercises serving this purpose include brisk walking, running, cycling, swimming, jumping etc. These exercises increase the heart rate and put load on heart. It also helps in better glucose utilization by the body. It burns out excess calories. Thus it is useful for both heart and diabetes. Initially the increase in heart rate is achieved at low workload; gradually as one continue to exercise the capacity of the body increases. The individual can do physical strain with smaller number of beats.
Aerobic exercise is discussed in further coarse.
(Q.) What are pre-walking exercises?
- It is always advisable to start with warm up exercises. This improves the blood circulation and also avoids undue straining/spasm of muscles. These can be simple stretching exercise like side bending, knee pull, leg curl, wall push, etc. All these postures should be held for 10 seconds and then to repeat on other limb.