Best Exercise For Diabetes
We are all or should be aware, that not only eating a healthy diet is the first step in curing our type II diabetes, but that exercise is essential as well. The best exercise for diabetes is just about the same as for any other person without diabetes. Just take it easy if you are new to this or are just starting back at it.
Giving up consumption of junk and processed foods is so vitally important that I cannot stress it enough. However, just eating right is not going to be our cure all. The next step is to determine the best exercise for diabetes and make it the best exercise routine for ourselves.
We must exercise. This is the point that was and still is the hardest for me. I was and still am having such a difficult time; it’s really hard for me to force myself up and out of my sitting position when it’s time to get the walking out of the way. I tell myself “Just go for a short walk”. I keep telling myself, “I’ll start tomorrow” but tomorrow never comes. So I know just how hard this is, if not for me, then for anyone else having a hard time of it.
In trying to get myself in the proper mood or state of mind to get out of the house and going for a simple walk I have found that starting out with a 5lb dumbbell and doing some simple stretching and weight lifting at home first, gives me a head start. This is one of the best exercises for diabetes that I have found.
I have been doing some research on strength training and blood sugar control. There are huge advantages to simple strength training. By strength training, I don’t mean picking up a 500lb stick with weights at each end and ripping muscles in my back and arms either.
I’m not promoting muscle building to rip and repair and build. I don’t want to look like a muscle-bound fanatic either. It’s okay and I just keep giving myself permission to look like a woman. But that isn’t what this post is about.
Using a small amount of weight and using it for strength training, you will benefit a great deal in many areas. After stretching, strength training, and walking, then a cool down. Take 30 minutes every other day? It’s the best exercise for diabetes who haven’t worked out in years, that’s me.
First-of-all, my mobility has increased. I was afraid to even run in place for a fear of falling. I couldn’t even “walk fast”, let alone skip or jog because of the lack of muscle in my legs. I have fallen many times due to this lack of muscle and mobility.
In order to not only protect my bone health and assure that my mobility issues were addressed, strength training was my only answer. On top of everything, I found that strength training exercises (also known as resistance training), and walking (even at a slow steady rate), my A1c diabetic sugar control was benefitting too. There you have it! The best exercise for diabetes, type 1 or type 2.
The ADA says that “a combination of strength training and aerobics can have a more powerful effect on blood sugar control than either form of exercise alone”.
And, like me, even if you have been sedentary for many years, by making a commitment to work out using a strength training routine, you can look forward to not only lowered A1c numbers, but you might also begin to see that excess weight dropping at an insane rate too. Another added benefit? Much better heart health, and even better sleep patterns. I quit smoking over 3 years ago last March. Which was a plus; I shouldn’t have been a smoker at all but it was one of those side effects of being a rebellious teen.
HOW TO GET STARTED WITH STRENGTH TRAINING?
You can use those stretch resistance bands easily, and probably much easier than using free weights or heavy barbells. The stretch bands use resistance to strengthen certain muscle groups. You don’t have to be perfect at first.
There are a ton of you tube videos that you can watch. I have given some URL’s of the better videos below. They can show you how to perform and perfect using stretch bands to strengthen muscle groups, especially using them for targeted exercising.
The only difference between those of us that have diabetes and people who do not, is that people such as myself are not in very good shape and must start out at a much slower pace.
If you can afford it, the best way to get started would be going to a place where there are professional instructors that can help you set up a routine (doing the same thing every day or every other day). But if that isn’t an option, then purchase a video from Amazon. Top Links For DVD Exercise Videos
However, many of us are not in much of any position financially. Starting out for us is as simple as purchasing a set of stretching bands for strength training and then going for a short slow walk every other day. I don’t say to go every single day because I get burned out on trying to get too healthy too fast and then I get discouraged.
There is a single, most important thing that those of us with diabetes must do for ourselves before every workout and that is to eat a proper diabetic meal. Since most of us diabetics are overweight and out of shape to begin with, don’t rush anything; take your time. I’d much rather say “enjoy these beginning learning curves to a proper lifestyle”.
As with any new exercise program, it is important to have a warm-up period of about ten or fifteen minutes to get started with the best exercise for diabetes. Try to enjoy these minutes before beginning to transform our soft bodies into a new form that we will be very proud of. I don’t care to wear a bikini but I’d like to look great in a one piece.
Before beginning any new lifestyle routine, for me it is important to have a small list of attainable goals.
- Find a you tube video on stretching and follow it for a good week or two until memorized and can do it easily from memory.
Warming Up – https://www.youtube.com/watch?v=VBQXU0vXFc4
2. Purchase a set of stretch bands or a couple of small hand weights for our strength training routines.
Strength Training – https://www.youtube.com/watch?v=CC4D4i2aq-Q
3. Find a couple of you tube videos to follow on strength training using the method that we prefer.
Strength Training – https://www.youtube.com/watch?v=12Luxhl-364
I have given several choices here and if you don’t like any of these you can always go back to you tube and pick some that you like for your own best exercise for diabetes.
4. Make sure to have a good pair of walking shoes; they do not have to be brand new models, you probably already have an acceptable pair of comfortable well-fitting tennis shoes that will work fine.
5. Follow the videos for strength training every other day, until you can comfortably do them from memory.
6. Make sure to keep a bottle of drinking h2o next to you for frequent sips. But unless you have had your tap water tested, please don’t drink it and if you haven’t read about the toxins and poisons found all over the U.S., then please read my healthy water post here.
7. Following the stretching and strength training videos, go for a slow walk. Remember that when you begin to feel tired that you still need to turn around and make it back home. Do not over work yourself. It could lead to injury or burn out. Keep it interesting.
8. As always, everything is more fun if you have a partner but many of us only have a certain time during the day for this kind of lifestyle changing.
9. Upon return to our hacienda or starting point, make sure to have a cool down routine. If you don’t know how to do this, you can once again find a you tube video showing you how to effectively cool down. Cooling Down – https://www.youtube.com/watch?v=Ufmhww_7XNo https://www.youtube.com/watch?v=u5Hr3rNUZ24
10. Congratulate yourself for a job well done and drink some h2o! Quite possibly the best exercise for diabetes and you have done it. You might even be losing weight very shortly.
Remember that any specific goals will be determined by our weight, the specific goals that we want to achieve, and our beginning level of fitness.
We had begun to discuss in this post the importance of eating a healthy diet. I have included a picture here of how our meal time plate should be built. Keeping it protein heavy is important for me. I find that the better the protein that I eat, the longer I stay full and very rarely do I find myself in a low glycemic spot. If we don’t eat properly, our exercising will not work as we want it to.
PLATE As you can see there are no grains or fruit on my dinner plate. The fruit will be dessert later on. I don’t eat grains anymore unless they are whole grains and I don’t care for certain whole grains.
I love oatmeal, although I’m kind of tired of it. This plate is half vegetables and half protein. It will be up to you mostly if your body can process and digest grains. Forget any processed foods; they must be whole grains and organic. If you don’t know why, then read this!
There are specific rules that I have read for mixing the strength training with our aerobics (walking) throughout the week but for now, I feel like I am doing well to follow my daily routine three times a week. When I begin to feel my energy rev up there, and you will feel it, then I can increase the number of days that I will enjoy my daily routine.
It’s important to start slow because if you end up with an injury, you will be laid up for a while and will have to start all over once you are mended.
Remember, I am not a professional athlete, I am not a trainer for exercise either. I am a type 2 diabetic and know what works for me. I am hoping that I can give those of us a beginning to getting started with strength training and a beginning to aerobics to get the best exercise for diabetes.
We must start somewhere or we might as well keep eating the way we have been and wait to pass away because that is what we were doing before we got here.
SAFETY IN STRENGTH TRAINING AND AEROBICS
We have to take special precautions, especially if we have never worked out before or we are starting up again after long periods of a sedentary lifestyle.
It is a must to always check with your doc before you begin any exercise routine diabetes or not.
If this is a first for you, if you have never worked out before, it is important to get some training or help in setting up a routine. Have a professional show us how to do any specific stretching, strength training, aerobic exercises, and a proper cool down.
Learn how to check your heart rate and how to keep it in line with your weight and age guidelines.
|Age||Target HR Zone 50-85%||Average Maximum Heart Rate, 100%|
|20 years||100-170 beats per minute||200 beats per minute|
|30 years||95-162 beats per minute||190 beats per minute|
|35 years||93-157 beats per minute||185 beats per minute|
|40 years||90-153 beats per minute||180 beats per minute|
|45 years||88-149 beats per minute||175 beats per minute|
|50 years||85-145 beats per minute||170 beats per minute|
|55 years||83-140 beats per minute||165 beats per minute|
|60 years||80-136 beats per minute||160 beats per minute|
|65 years||78-132 beats per minute||155 beats per minute|
|70 years||75-128 beats per minute||150 beats per minute|
Important Note: A few high blood pressure medications lower the maximum heart rate and thus the target zone rate. If you’re taking such medicine, call your physician to find out if you need to use a lower target heart rate.
Always let anyone that you are exercising with; a professional trainer, an exercise partner, or even someone in your home while you exercise, know that you are diabetic.
I don’t know about you but if someone were to see me sitting there, all flushed, with a sweat dripping off of my face, feeling faint, I would want them to know what to do. I keep a tube of glucose that I purchase at my pharmacy for just such occasions.
Always warm up and cool down with any exercise routine and to get the best exercise for diabetes there is.
RESEARCH IN DIABETES SAYS
People who have type 2 diabetes can and will see better blood sugar control as well as better heart health and less risk of heart disease. This can be accomplished by strength resistance training and aerobic activity with a healthy diet. The best news of all is that those of us diabetics who are just starting can effectively change these things with only two days of working out in a week.
You just might surprise yourself to find out how strength training can be such a great value in managing weight. They say that “you burn more calories in 15 minutes of strength training than you do in the cardio work out portion of your routine”.
Another thing we can consider is that after we have finished with the best exercise for diabetes, or our daily routine, that our muscles are still working for us to burn calories/weight continuously throughout the following hours.
The best of the best for all of you. Thanks for stopping by to read our new post on exercise. Take care and come back to let us know how your new exercise routine is working out for you. We’re here for everyone.