7 Proven Best Home Exercise To Do For Diabetes:-
Here, You will get the 7 BEST Proven Exercises that can be performed effortlessly anywhere , anyplace if you are Diagnosed with DIABETES.
Effect of exercise on Diabetes:-
-Exercise improves the Blood Glucose control In Type 2 Diabetes.
-Reduces the cardiovascular risk Factors i.e. all the problems related to heart gets reduced .
-Helps in loosing that extra weight ,thus helps in decreasing obesity.
-It lowers the blood Glucose level.
-Boosts the body system to increase the production of INSULIN.
-Decreases the bad LDL[bad cholesterol.]
-Increases the HDL[good cholesterol].
-Helps in Boosting Confidence and overall energy.
–Stress and Anxiety are also reduced .
–Muscles strength and its conditioning increases day by day.
Safety Advice And Precaution
-First Go and Consult a Physician , Diabetologist Before Performing such exercises.
-Wear a form of ID, which identifies you as having diabetes, particularly
if you are exercising alone so that others may help you appropriately in the event something unexpected happens.
-Always carry a fast-acting carbohydrate food such as glucose tablets when exercising.
-You may be advised to lower your medication on days you exercise if your blood sugar levels are well-controlled
-People Diagnosed with heart problems Should first consult a Doctor.
-As most exercise is done standing up, it is important to ensure that you are wearing adequate footwear.
-Buy shoes which are well-made for the type of exercise you do and which fit you.
-Consult a shoe retailer who specializes in exercise foot wear.
List Of 7 Exercises and Precaution While Doing The Exercise:-
1-Walking Inside the House
-You can Just Walk At a moderate speed inside your house .
-For about a 10-15 minutes .
Precautions-Maintain A Proper Spine Curvature As Well As Gait Cycle.
– The typical walk consists of a repeated gait cycle.
The cycle itself contains two phases – a stance phase and a swing phase.
2-Skipping:-
-Do A Basic Skipping For 5-7 Minutes.
-Although , It takes Time to Learn But once done it is very effectful.
-Precautions- Keep the neck and
Lower back curvature erect while performing it.
-It is one of the best Cardio .
-It increases the heart Beat very quick.
So Always Consult a Diabetologist Before Performing it.
3-Jumping Jacks:-
-So this is how you will do the Jumping Jacks.
-For 7-9 minutes.2 sets for 10 repetition each.
Precautions:-Maintain a proper Gap between your 2 legs and arms wide apart.
-It increases your heart rate,
stimulating blood flow to a variety of muscle groups throughout your body.
4-High knees:-
-Its a basic cardio intensive standing exercise.
-For about 4-5 minutes.
-Just a coordinated movement between your arms and legs.
Precautions-Knee should come up till the level of upper part of Hip.
5-Wall Push-Ups:-
-A very Basic Exercise that can be done for 6-7 minutes . 3 sets of 5 repetition
-It targets the Triceps muscle,Pectoralis Muscle along with upper back muscles as well.
-A very good Strengthening Exercise For Upper Body.
Precautions:-Maintain A proper eye level ,
that means fixing your neck properly while performing it.
6-Squats-
-A very basic Strengthening exercise.
-It could be performed for about 3 sets for 10 repitions each.
Precautions-Abs engaged,Toes pointing Forward
and Keeping Your back Straight.
7-Planks:-
-Its basically an Abs Core strengthening exercise.
-You can do it for 30 seconds that too for 2-3 times .
-Helps in reducing Belly fat as well.
Precaution-Abs Tight,Proper posture of neck while looking forward
,Lowerback Posture should be correct.
Conclusion-
-Physical activity and exercise should be recommended to all individuals as part of management of glycemic control and overall health.
-Specific recommendations and precautions will vary by the type of diabetes, age, activity done, .
-Recommendations should be tailored to meet the specific needs of each individual.
-In addition to engaging in regular physical activity,
– all adults should be encouraged to decrease the total amount of daily sedentary time
-And to break up sitting time with frequent bouts of activity.
-Finally, behavior-change strategies can be used to promote the adoption and maintenance of lifetime physical activity.
Changes in body while exercising :-
– During Exercise, the Insulin Sensitivity increases.
-The glucose uptake by muscle increases by 7- 20 times during exercise.
-This is important because if exercise was associated with an increase in insulin,
-The plasma glucose would be taken up into all tissues (including adipose tissue) at a
-Faster rate, leading to an immediate hypoglycemia.
– Adipose tissue fatty acid release would also be lower and fatty acids couldn’t be used as a fuel.
-Lower concentration of insulin during exercise favors the mobilisation of glucose from the liver
– and makes blood glucose homeostasis possible.
-The American Diabetes Association recommends about 150 minutes of moderate exercise or,
– 75 minutes of rigorous exercise weekly.
-According to a study, it is suggested to that after the Diabetes Diet taken ,
-You should do exercise , as it directly effects the blood glucose level
-And lower the risk of complications of diabetes and also heart disease.
Type of Alternative Training
-You can also do the alternative exercises from above mentioned one.
-You can include
–Aerobic exercise:-
A form of Basic Cardio .
It includes such as swimming, running , brisk walking.
–Resistance Band exercise:-
-Different colour bands come in which resistance if fixed .
-And then done as a dumbell exercises.
-They are the physical exercises which increase your –
Strength, Durability and Endurance.
-Weight lifting:-
It means lifting weight of low weights intially then goes on to heavy weights.
-Calisthenics:-
-A kind of workout in which our own body weight is used as resistance .
-A very great exercise for the beginners.
-In the end of such exercises you can include yoga .
-And Post stretching must be including for flexibility
– and proper range of motion of joint.
-Cycling
Low impact ,easy , good for strength and stamina and a fun way to get fit.
-And also time efficient as well.
-improved joint mobility
-Improved Coordination
-Strengthened Muscles.
-Swimming:-
-A Sports water activity.
-Helps maintain a healthy weight, healthy heart And lungs
– tones muscles and builds strength.
-Helps in Venous Drainage flow.
-So these were some Alternative Exercises to be performed instead of those 7 home exercises.
yes definitely.