Benefits Of Moderate Exercise and Diabetes
Moderate exercise has many benefits for people with Diabetes. I will address in this article these great benefits as reducing risk factors. Thank you Rob!
Lowering Blood Sugar and Risk for Heart Disease.
Regular moderate exercise has been shown to improve insulin sensitivity and reduce blood sugar which can relate to lower hba1c. This occurs by exercise increasing insulin delivery to the working muscles. Work with your physician to avoid hypoglycemia and baseline pre and post exercise glucose levels.
Aerobic and strength training exercises can help reduce risk factors for heart disease. Aerobic exercise delivers blood and oxygen from the heart to the working muscles. Strength training using even very light weights can help change body composition, increase lean body weight and promote weight loss.
The combination of Aerobic exercise and strength training can assist in lowering blood pressure, reducing body fat, weight loss, lowering heart rate, increasing HDL the good cholesterol and reducing triglycerides which are all risk factors for Heart Disease and Diabetes.
Weight Loss
Weight loss occurs by reducing calories. The best way to do this is through a combination of diet and exercise. Aerobic exercise as walking is a great way to burn calories which can help with weight loss. Losing weight slow is the best way to keeping it off long term. Losing one pound a week is optimal.
Strength training is also a great way to burn calories and lose weight. As we change body composition; lean weight burns more calories at rest. Again, strength training can be done using light weights, thera-bands and rubber tubing.
I recommend to work with your Diabetes Educators on caloric intake and carbohydrate intake. Just slight adjustments to your diet and a regular moderate exercise program can help you on your way to successful weight loss.
Reducing Stress and Improving Sleep Quality
Regular exercise can increase endorphins which can reduce stress, effect mood and increase self-confidence. Feeling confident in our physical ability can lead to increased optimism and quality of life. Decreased stress and anxiety can also help keep blood pressure and blood sugar numbers lower and also reduce risks for heart disease.
Along with Aerobic exercise and strength training; Yoga, Flexibility and meditation can help reduce stress levels.
Exercise creates an increase in body temperature and increases sleep quality as it drops during sleep. Regular Aerobic and Strength Training can promote good sleep quality and increase energy during the day.
For those with sleep disorders working with your physician, CPAP and exercise help assist with sleep and weight loss.
Promotes Muscle and Bone Health
Physical activity as weight training and walking can stimulate lean body weight and bone density. As we age the body loses muscle mass and can weaken our structure. Keeping muscles and bones strong can help us with everyday activities as shopping, gardening and chores around the house.
A stronger maintained body composition can help reduce injuries as falls. Light weights every other day and a daily walking program for even short durations can be beneficial.
Also, important working with Nutritionists and Diabetes educators to add protein to the diet which is essential for joint and tendon strength.
The combination of increased strength through regular movement and joint health can also help with reducing joint pain and be helpful with arthritis.
