Being active increases the amount of glucose that your muscles can use for energy. This results in lowering the level of glucose in the blood. Increasing physical activity can improve control of blood glucose by allowing the body to use insulin or oral medication more effectively. Over a period of time it may help you to reduce your medication.
Regular physical activity helps a person to maintain a healthy weight which is very important for diabetes control. Activities can be labelled according to their levels of intensity. So, there are moderate activities , vigorous activities as well as muscle strengthening activities.
Activities to strengthen muscles
Lift weights using plastic bottles or cans as weights. Gardening activities such as shovelling and digging can tone and strengthen the muscles. Use resistance bands. Work out with push ups and sit ups where you use your body weight for resistance. Carry or move heavy loads such as furniture or groceries. Practice yoga asanas.
Moderate intensity aerobic activities
Vigorous intensity aerobic activity
Exercise every day.
Regular physical activity helps a person to maintain a healthy weight which is very important for diabetes control. Activities can be labelled according to their levels of intensity. So, there are moderate activities , vigorous activities as well as muscle strengthening activities.
Activities to strengthen muscles
Lift weights using plastic bottles or cans as weights. Gardening activities such as shovelling and digging can tone and strengthen the muscles. Use resistance bands. Work out with push ups and sit ups where you use your body weight for resistance. Carry or move heavy loads such as furniture or groceries. Practice yoga asanas.
Activities such as brisk walking, cycling on level ground, hiking, mowing the lawn or volley ball make the heart beat faster and increase the heart rate. You breathe faster and you can talk but not sing words to a song.
Running , swimming ,skipping, martial arts, fast cycling, tennis , volley ball and football make you breathe hard and fast, increase the heart rate and you can speak only a few words without taking a breath.
Vary your activities so that your routine does not become monotonous.
- A minimum of two and a half hours of moderate aerobic activity in a week along with muscle strengthening activities that target all muscle groups for at least 2 days in a week .
- a minimum of one and a quarter hours of vigorous intensity aerobic activities in a week along with muscle strengthening for at least 2 days a week.
- A mix of moderate and vigorous aerobic activities Plus muscle strengthening at least 2 days a week.
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