It is said that diabetes is the fastest growing chronic disease in Australia. Obesity, sedentary lifestyles and lack of regular exercise puts many adults over the age of 45 under the risk of getting Type 2 diabetes. Overweight adults or those who have a history of diabetes in their family will more likely be diagnosed for Type 2 diabetes. When your body loses its ability to convert the glucose in the blood into energy, sugar gets stored in the body and it leads to diabetes.
If you are over 45 years and lead a sedentary lifestyle, it is better to get yourself checked for diabetes. Diabetes is not a painful disease and you might not take it seriously in the early stages. But over time, if you do not take preventive measures, you might develop complications. When blood sugar rises to abnormal levels, it can affect the nerves, the heart, the eyes and even the kidney.
How Does Exercise Help a Diabetic?
The good news is that up to 60% of the Type 2 cases can be prevented if you lead a healthy and active life. You may be susceptible to diabetes because of reasons beyond your control like hereditary reasons or family background. But one thing which is under your control is physical exercise as a means to fight or delay the onset of diabetes.
The good news is that up to 60% of the Type 2 cases can be prevented if you lead a healthy and active life. You may be susceptible to diabetes because of reasons beyond your control like hereditary reasons or family background. But one thing which is under your control is physical exercise as a means to fight or delay the onset of diabetes.
It is said that accumulation of excess fat on the waist is linked to insulin resistance which is a very important reason for Type 2 diabetes. Even if your BMI (Body Mass Index) falls within the normal range, your abdomen fat is a matter of concern. If you are a man and measure more than 40 inches around your waist, you have to exercise to lose the excess fat.
Regular physical exercise plays an important role in controlling the glucose level in the blood. This is because while exercising vigorously, the muscles use up the glucose or energy. If you have cholesterol problems, exercise will reduce the level of bad cholesterol in the blood and increase the good cholesterol level. You can take up aerobic exercises, stretching and exercises that improve your agility. Such exercises will bring down the blood pressure and blood sugar levels and in turn prevent diabetes.
Regular exercise
Whether you are a working professional or a stay at home mom, you must make exercise a part of your daily routine. Before you begin your exercise schedule, it is better to consult a doctor to check your fitness level. If you are pregnant or have suffered from a stroke, you may not be advised to carry out certain exercises. If you have diabetes, you might have to avoid certain exercises to prevent diabetes related complications like hypoglycemia.
Whether you are a working professional or a stay at home mom, you must make exercise a part of your daily routine. Before you begin your exercise schedule, it is better to consult a doctor to check your fitness level. If you are pregnant or have suffered from a stroke, you may not be advised to carry out certain exercises. If you have diabetes, you might have to avoid certain exercises to prevent diabetes related complications like hypoglycemia.
There are many ways to exercise safely. You can start with moderate physical exercise for at least 30 minutes a day and five or more times a week. Moderate exercise refers to physical activity that helps you break into a sweat. It could be climbing the stairs instead of taking the lift, taking a brisk walk around a park, or spending some time walking or even mowing the lawn. It is also important to continue exercising even after you have reduced weight. As you get stronger, you can include strength training exercises to your exercise schedule.
High Intensity Work Outs
Studies have shown that high intensity exercises benefit people with diabetes more than low intensity exercises. You can try to carry out short bursts of high intensity exercises like running up a flight of stairs, jogging, running or walking up hill or skipping after consulting your doctor. On days that you are too busy for your routine exercise, you can include these short sessions. It is said that such short bursts of high intensity exercises improves your body's insulin sensitivity. This helps to control your blood sugar. However, it is important that you are absolutely comfortable with the level of physical activity and do not over exert yourself.
Studies have shown that high intensity exercises benefit people with diabetes more than low intensity exercises. You can try to carry out short bursts of high intensity exercises like running up a flight of stairs, jogging, running or walking up hill or skipping after consulting your doctor. On days that you are too busy for your routine exercise, you can include these short sessions. It is said that such short bursts of high intensity exercises improves your body's insulin sensitivity. This helps to control your blood sugar. However, it is important that you are absolutely comfortable with the level of physical activity and do not over exert yourself.
Stay Active
You may be active and healthy at the moment but you may face the risk of developing Type 2 diabetes as you get older. If you exercise regularly, you can maintain your weight and you're your blood pressure within normal levels. You can include healthy outdoor activities like trekking, hiking swimming, tennis, even dancing to ensure that you continue to lead an active life. You must make exercise a lifelong habit. Regular exercise not only delays or prevents diabetes but also reduces the risk of heart attack and stroke.
You may be active and healthy at the moment but you may face the risk of developing Type 2 diabetes as you get older. If you exercise regularly, you can maintain your weight and you're your blood pressure within normal levels. You can include healthy outdoor activities like trekking, hiking swimming, tennis, even dancing to ensure that you continue to lead an active life. You must make exercise a lifelong habit. Regular exercise not only delays or prevents diabetes but also reduces the risk of heart attack and stroke.
Kya Cassiuss Victoria is a Sydney personal trainer. If you would like to join a Bootcamp Rushcutters Bay class, check it out here.
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