Regular physical activity plays an important role in diabetes control.
Many types of exercise can help you manage the disease, but if you have low vision or nerve damage to their feet because of diabetes, you need to be careful to reduce your chance of getting hurt.
Your doctors may give you some advice about what exercises you can do. You can try to do them with your friends and family members, and you can try different types of things to have fun.
Here are some physical activities that may help manage diabetes.
First, do aerobic exercise
Aerobic exercise is health beneficial because it makes your heart beat faster and makes you breathe harder.
You should try to do aerobic exercise 30 minutes a day in most days of the week.
Remember that you do not have to do all the 30-minute activity at one time. Instead, you can split up the time into 2-3 times throughout the day.
To get the most out of your activity, exercise at a moderate to vigorous level.
You can try, walking briskly or hiking, climbing stairs, swimming or a water-aerobics class, dancing, riding a bicycle or a stationary bicycle, taking an exercise class, playing basketball, tennis, or other sports.
It is important to talk with your doctor about how to warm up and cool down before and after you exercise.
Second, do strength training to build muscles
Strength training can help build muscles and keep your bones healthy. Strength training is important for both men and women, especially in older people.
When you have more muscles and less body fat, you’ll burn more calories. This means you can lose and keep off extra weight.
There are many ways to do strength training. You can do it with hand weights, elastic bands, or weight machines.
Try to do strength training 2-3 times a week. Start with a light weight. Slowly increase the size of your weights as your muscles become stronger.
Third, do stretching exercises
Stretching exercises help you relax. When you stretch, you increase your flexibility, lower your stress, and help prevent sore muscles.
You can try many types of stretching exercises. Yoga is a type of stretching that focuses on your breathing. Even if you have problems moving or balancing, certain types of yoga can help.
Finally, add extra activity to your daily routine
If you have been inactive or you are learning a new activity, you should start slowly. You can do it 5 to 10 minutes a day. Then add a little more time each week.
Another easy way to be active is increasing daily activity by watching less TV and using less time on devices.
You can try these physical activities in your daily life:
Take the stairs instead of the elevator.
Make your family outings active, such as a family bike ride or a walk in a park.
Walk around while you talk on the phone or during TV commercials.
Do chores, such as work in the garden, rake leaves, clean the house, or wash the car.
Park at the far end of the shopping center parking lot and walk to the store.
If you are sitting for a long time, you need to do some light activity for 3 minutes or more every 30 minutes.
Light physical activities include leg lifts or extensions, overhead arm stretches, desk chair swivels, torso twists, side lunges and walking in place.
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