How activity can help diabetes
Move your BODY! Activity can help Diabetes
Does the word exercise turn your stomach upside down? Do you actually despise even the thought of exercise? You are not alone.
According to data from June 28th 2018 from the Centers for Disease Control only about 23 percent of all U.S. adults get the recommended amount of exercise per week. That's 150 minutes of moderate intensity aerobic exercise, plus two bouts of muscle-strengthening exercise.
U.S. Department of Health and Human Services’ (HHS) Physical Activity Guidelines for Americans, in November 2018 came out with new guidelines. Much is the same, per the Harvard T.H. Chan School of Public Health (https://www.everydayhealth.com/type-2-diabetes/new-exercise-guidelines-what-they-mean-diabetes/
At least 2 hours and 30 minutes (150 minutes) to 5 hours (300 minutes) of moderate-intensity exercise per week, such as walking briskly at 4 miles per hour (mph); cleaning heavily; lightly bicycling; or mowing the lawn, per the Harvard T.H. Chan School of Public Health.
or
1 hour and 15 minutes (75 minutes) to 2 hours and 30 minutes (150 minutes) of vigorous-intensity aerobic physical activity per week (For example, playing soccer, basketball, shoveling, hiking, or jogging at 6 mph, according to Harvard.)
What is new is that before the guidelines really only talked about doing at least 10 minutes at a time of a planned exercise at a specific intensity. Now there is no minimum requirement to do the activity at any one time.
Great news!
Let’s not call it exercise. Moving the body is what is needed. Be as active as much as you can.
Most people believe activity is good but specifically for Type 2 Diabetes, activity it is a must!
Per the American Diabetes Association, “Regular activity is a key part of managing diabetes along with proper meal planning, taking medications as prescribed, and stress management.”
The benefits of activity are numerous:
lowers blood pressure, cholesterol and blood sugar
lowers your risk for heart disease and stroke
burns calories to help lose or maintain weight
helps you sleep better
relieves stress
strengthens your heart and improves your blood circulation
lowers risk of heart disease and stroke
improves your balance to prevent falls
reduces symptoms of depression and improves quality of life
These are just some of the benefits. If this does not influence you to increase your activity, I am not sure what will.
A word of the wise: check with your Primary Care physician prior to increasing your activity to find out if it is recommended. Start out slow if just embarking on increasing your present activity. Also, if on a diabetes medication that lowers blood sugar such as a sulfonylurea (ex.; glipizide or glimepiride) or insulin, be aware an increase in activity may lower blood sugar (Exercise lowers blood sugar). Carry a fast-acting carbohydrate with you (ex.; glucose tablets)
10 Easy tips to add more activity in your day:
Park further away.
When watching television, walk around the house during commercials. If unable to walk due to pain or restriction, obtain a portable Exercise Peddler so you can sit in your chair and just move your legs.
Stand from a sitting position for 3-5minutes at least every hour. Every ½ hour is best.
If able, take the stairs to your appointment. If not up, take the stairs down.
While brushing your teeth do leg lifts on each leg.
Get some light weights and when talking on the phone lift the weights.
Take a 10-minute walk after dinner or after breakfast or lunch. ☺
Turn on the music and dance around your house.
Plant a garden and maintain it by pulling the weeds out.10.
March in place while waiting for food to cook, etc;
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Incorporate one or several of these tips to add more activity to your life. Every little bit counts!
A quote worth repeating (Author unknown), “Physical Activity-Think of it as a medication you need to take daily.”