Exercise Diabetes

Exercise

Physical activity is good for you. That is a fact. Being active will help you feel better about your overall health, manage your body weight, as well as being instrumental in preventing and managing diabetes.

Here is a list of health benefits to exercise:

• * Overall improvement of body composition (less fat, increased lean muscle mass)
• * Better blood glucose control
• * Increase in insulin sensitivity
• * Improvement of blood lipid values (lower LDL ‘bad’ cholesterol, increased HDL ‘good’ cholesterol)
• * Decrease in blood pressure
• * Decrease risk of heart disease
• * Gradual weight loss and/or weight management in combination with dietarymanagement
• * Building stronger muscles and bones.

 Getting started is the hardest part about any exercise programme but once you’ve got into the habit of working out and feeling better about yourself then there is no turning back.

 Of course at times weall find it hard to muster up the enthusiasm to exercise. Here is a list of the common barriers to physical activity, plus some tips to help you overcome them.

* Time
Spread your time spent being physically active throughout the day. Just 10 minutes of moderate intensity physical activity three or more times a day can result in health benefits. Make simple and smart choices throughout the day like taking the stairs whenever possible and parking the car a distance fromyour destination to keep your body moving.

* Weather Conditions
Consider exercise that you can do regardless of weather conditions such as mall walking, stair climbing, and home exercises.

* Motivation
Plan ahead. Enjoy exercise with a friend or family member.

Social Influence
Explain to people why exercise is important to you. Invite them to join you. Get to know people who regularly participate in activities you enjoy as well.

* Family Time
Make physical activity a part of your family’s routine. Consider taking the kids for a walk, or simply play games with them during your down time. Enjoy time for yourself by exercising when the kids are playing, sleeping, or at school.

* Lack of Energy
Give it a chance; being physically active will actually increase your energy levels. If possible, try to schedule your activity for times during the day when you generally feel most energetic.

Excercise Tips

Believe it or not, it is very easy to find opportunities in your general routine and incorporate physical activity. The recommended 30 minutes a day can be divided into three 10-minute periods.

• * Take the stairs instead of the elevator or escalator
• * Park further away from your office or home and walk the extra distance
• * If you work at a desk all day long, take a break for five minutes every hour or so and just move around!
• * Believe it or not, housework is great exercise – try some vacuuming, dusting, or making the bed
• * Go out for a short walk before breakfast, after dinner or both. Start with 5-10 minutes and work up to 30 minutes
• * Walk or cycle instead of driving short distances
• * Wear your walking shoes and walk around shopping malls, particularly in hot weather
• * Be active with your family and kids; enjoy outdoor activities
• * Ride a bike or go jogging in the park
• * Explore some of the walking routes in your area
• * Try different exercise classes such as kick-boxing, aqua aerobics or circuit training
• * Take up dancing

Remember:

•  It is very important to self-monitor your blood glucose levels before, during (if the work out is of a long duration) and after exercising in order for your physician or diabetes healthcare team to determine if there is a need for any food and/or medication adjustments
• There is an increased risk of hypoglycaemic episodes during and after exercise especially for individuals taking insulin and/or oral hypoglycaemic agents (OHA), such as gliclazide or glibenclamide. Carry a fast-acting carbohydrate, such as fruit juice at all times while exercising to treat any low blood sugar symptoms
•  Stay hydrated at all times