Exercises for Diabetics
Aerobic Exercise makes your heart and bones strong, relieves stress, helps your insulin work better , and imporves blood circulation. For most people, it's best to aim for a total of about 30 minutes a day, at least 5 days a week. If you are trying to lose weight, you may need to exercise at least 60 minutes a day. If you haven't been very active recently, you can start out with 5 or 10 minutes a day and work up to more time each week. Or split up your activity for the day -- try a brisk 10-minute walk after each meal. Here are some examples of aerobic activity:
-take a brisk walk
-go dancing or take an aerobics class
-swim or do water aerobic exercise
-take a bicycle ride outdoors or use a stationary bicycle indoors
Strength Training helps build strong bones and muscles and makes every day chores like carrying groceries easier. With more muscle, you burn more calories, even at rest. Do your strengthening routine several times a week. here are some ways to do strength training:
-lift weights at home
-join a class to do strength training with weights, elastic bands, or plastic tubes
Flexibility Exercises, also called stretching, help keep your joints flexible and reduce your chances of injury during activities. Gentle stretching for 5 to 10 minutes helps your body warm up and get ready for aerobic activities and to cool down after your activity.
Tips to Remaining Active
Being Active Throughout the Day: In addition to formal exercise, there are many chances to be active throughout the day. Being active helps burn calories. Try these alternative activities:
-walk instead of drive
-take the stairs instead of the elevator
-work in the garden, rake leaves, or wash the car
-play with the kids
-carry things upstairs in two trips instead of one
-park at the far end of the shopping center lot and walk to the store
Before getting started on a new exercise routine, find out which activities will be safe for you. Talk to your health care team and see if they have any recommendations for you.
Decide what you'll do, make a plan and stick to it!