Exercise is very healthy and good for life not only for patients but also for healthy people too. But the most difficult thing is keeping routine – doing everything. Everything demands consistency so does the Exercise. In this article, we are going to discuss why exercise is necessary for diabetic people and how they can keep a hold of this. As inconvenient as a pandemic may seem, it’s not the right moment to start emphasizing physical exercise! CDC states that persons with existing health problems, such as diabetes, are at a greater risk for severe sickness from COVID-19, especially if their condition is not well-controlled. Hardly any moment to priorities your health exists.
Benefits of exercise
Diabetes weight loss expert Jill Weisenberger, RDN, CDCES, located in Newport News, Virginia, explains that insulin is a hormone produced by the pancreas that is needed to deposit glucose, the body’s major source of energy, into your cells. Weisenberger believes exercise helps teach the body to use insulin more efficiently over the long run.
To treat type 2 diabetes, you must continue to exercise frequently, even if it is as simple as going for a stroll. Weight reduction may be aided by regular physical exercise, and even minor weight losses, like 5 to 10 percent of your body weight, can help lower your A1C, says John Hopkins Medicine. Matthew Corcoran, MD, CDCES, an endocrinologist at Shore Physicians Group in Northfield, New Jersey, and founder of the Diabetes Training Camp in Lancaster, Pennsylvania, says regular exercise can help reduce blood pressure and cholesterol levels, which can help minimize your risk of heart disease.
How much time for exercise do you need to give?
“With no more than two consecutive days of inactivity,” recommends the American Diabetes Association (ADA) for most individuals with type 1 and type 2 diabetes. You just need 1 hour a week of vigorous exercise if you are physically fit and engage in high-intensity or interval training, according to the ADA. You should also add weight training at least twice a week, with a day in between. Moving around or exercising for a few minutes every half-hour can also help you avoid extended sitting. Cardiovascular and strength-training activities improved blood sugar management in Type 2 diabetics after just 12 weeks, according to research published in the Journal of Sports Medicine and Physical Fitness in February 2015. Respondents also reported a rise in energy levels over the course of the study.
How to follow the exercise plan?
The fact that exercise has so many advantages might make it difficult to stick to a training schedule. Keep your motivation high with these seven strategies for making exercise a permanent component of your diabetes treatment plan:
- Start small
Couch potatoes who suddenly decide to run 5 miles on their first day of exercise will be sore the next day — maybe with blisters and ready to give up. Walking for 10 minutes each day at a reasonable speed is recommended if you are not used to being active. Aim to increase your walking time by three to five minutes a week as your fitness level improves, up to 30 minutes a week, five days a week.
- Start with your favorite
An enjoyable, stimulating, and ability-appropriate fitness regimen is also more likely to be maintained. So if you hate walking on a treadmill, it will be difficult to stay motivated each day. Weisenberger adds that if you enjoy taking quick walks outside, you are likely to do it every day, as long as you are dressed appropriately for the weather. Weisenberger says that trying new activities may also keep fitness fresh and fun.
- Have someone accountable
Do a fitness class online with a buddy and watch it live on the internet? Rob Powell, Ph.D., CDCES, assistant professor in the Department of Exercise Science and director of the Diabetes Exercise Center at Marshall University in Huntington, West Virginia, and exercise physiologist at Dr. Corcoran’s Diabetes Training Camp, says working out with a partner helps pass the time and distracts you from the effort required. Choose a workout partner who will keep you accountable and motivate you to show up.
- Praise yourself
Celebrate accomplishments, such as adhering to your plan for a week, a month, two months, etc. Use the holiday as a chance to achieve your fitness objectives. Online shopping sprees for new exercise gear, online boutique fitness classes (such as Peloton or ob), or similar activities are all good options.
- Plan in advance
Make sure you have your morning workout clothing ready before you go to bed at night — or even wear them while you sleep. In the morning, you may take your workout bag and head out right away. You are less likely to reach for them if they are stuffed at the back of your closet, Dr. Powell explains.
Doing all these things will help you to be on road to healthy living.