Type 2 diabetes is growing at an alarming rate. With so many prevalent risk factors and morbidity associated with type 2 diabetes, its essential to prevent it and retard its progression.
According to the relevant research done in the field of type 2 diabetes and exercises, its proven that physical activity or exercise is one such modality which can be helpful. The main hypothesis supporting the results is the increased uptake of glucose in muscles as a result of exercise.
Various types of exercises are advocated for the same which can be broadly categorized into two:
1.- Aerobic exercises in the form of walking- 90 minutes of moderate intensity walk per week is sufficient.
2.- Resistance exercises- With moderate amount of resistance involving the major muscle groups of the body.
For example,
-Biceps Curls
-Triceps Curls
-Front and Back lateral pull downs
-Hamstring curls
-Knee extension exercises
-Abdominal curls.
8-10 repetitions of each exercise 3 times per week is sufficient to achieve the desired effect.
The long term benefits of these exercises are as follows-
According to the relevant research done in the field of type 2 diabetes and exercises, its proven that physical activity or exercise is one such modality which can be helpful. The main hypothesis supporting the results is the increased uptake of glucose in muscles as a result of exercise.
Various types of exercises are advocated for the same which can be broadly categorized into two:
1.- Aerobic exercises in the form of walking- 90 minutes of moderate intensity walk per week is sufficient.
2.- Resistance exercises- With moderate amount of resistance involving the major muscle groups of the body.
For example,
-Biceps Curls
-Triceps Curls
-Front and Back lateral pull downs
-Hamstring curls
-Knee extension exercises
-Abdominal curls.
8-10 repetitions of each exercise 3 times per week is sufficient to achieve the desired effect.
The long term benefits of these exercises are as follows-
- Improved glucose tolerance
- Decreased level of fasting blood glucose and HbA1c levels
- Improved quality of life
- Increased muscle strength with resistance exercises
- Improved cardiovascular fitness
- Decreased morbidity associated with Type 2 diabetes
- Improved balance
- Improved lipid profile
- Improved resting blood pressure levels and heart rate
- Improved body composition- more of muscle mass and less of fat with resistance exercise
Precautions for doing exercise.
- Get a resting ECG done
- Take care of fasting blood glucose levels. Avoid exercise if its <70>250mg/dl
- Avoid resistance training if hypertensive.
- Avoid exercising the muscle in which insulin is being injected. Timing of injection and exercise has to be scheduled with help of your physician and physical therapist.
- Avoid hypoglycemia.
- Be aware of the signs and symptoms of hypoglycemia.
- Keep an orange candy or juice handy.
- Take care of your feet. Keep them clean and dry.
- Maintain your hydration levels.
- Incorporate a period of warm up and cool down in your exercise program.
NOTE: Consult your physician before embarking on any exercise program
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