How To Control Diabetes With Exercise
Exercise is the easiest and best way to reduce blood sugar levels and the dangers of cardiovascular disease. At the same time, it also improves health, both physical and mental. Exercise produces certain chemicals in the body which make you feel good throughout the day. But in spite of all the above factors in its favour, exercising can be a hard argument to win the lethargic over to your side. This is because today’s world is inactive where almost every indispensable job can be carried out online, from the comfortable chair in front of a computer, or with a streaming line of messages from a mobile phone or a fax machine. So the temptation of being lethargic and lazy is very strong till the time we are struck by some disease or disability and then realize how lack of exercise has made our bodies hollow with no strength and our minds empty and unhappy. But by that time it is often too late.
Ideally everyone should exercise, yet the health experts inform us that only around 30% of the United States population gets the recommended thirty minutes of daily physical activity, and 25% are totally inactive. The figures will not be much different for rest of the developed world and the developing and underdeveloped countries are fast catching up at least on this front. Inactivity is considered to be one of the key reasons for the surge of type 2 diabetes in the U.S., because inactivity and obesity together promote insulin resistance. The good news is that it is never too late to begin, and exercise is one of the easiest ways to start controlling your diabetes as already brought out above. For people suffering from type 2 diabetes in particular, exercise can work as a panacea and improve insulin sensitivity, reduce the risk of heart disease, and promote weight loss.
Diabetes is on the rise throughout the world. The number of people diagnosed with diabetes every year increased by about 50% in last 15 years or so. Most of the new cases detected are Type 2 Diabetes, or adult-onset diabetes, the kind that affects you around middle age. Symptoms of Type 2 Diabetes include increased thirst and appetite, and frequent need to urinate; feeling tired; blurred vision; tingling or loss of feeling in the hands and soles of the feet.
The causes of type 2 diabetes are complex and not fully understood till now, although research is bringing out new clues at a rapid pace. However, it has already been proven that one of the reasons and perhaps the main one for the boom in type 2 diabetes is the ever-widening of waistlines and the trend toward a sedentary and inactive lifestyle in the Western world. For this reason, health experts encourage those who already have type 2 diabetes to start taking the benefits of regular exercise for at least 20 minutes daily. Without exercise, the vicious cycle starts again: people have the tendency to become obese and once they are obese, they have bigger chances of falling to type 2 diabetes.
If you are starting exercise at a later stage of life, especially after detection of some health problem, it is always advisable to consult your doctor beforehand. For that matter, even if you are already active in sports or work out regularly, it will still be beneficial for you to discuss your regular routine with your doctor. If you have cardiac problems, the doctor may want to perform a stress test to establish a safe level of exercise for you. Certain diabetic complications will also decide what type of exercise program you can take. Particularly, activities like weightlifting, jogging, or high-impact aerobics can pose a risk for people with diabetic retinopathy due to the risk for further blood vessel damage and possible retinal detachment. Equally important will be precaution to prevent hypoglycemia during your workout.
For those who have type 2 diabetes, your exercise routine can be as simple as a brisk morning walk in some park or nearby open space for half an hour daily. Morning walk speeds up your metabolism throughout the day or till you go to sleep again. Also the air in the morning is less polluted. Hence morning walk is recommended since its benefits are more. But if you do not get time in the morning, don’t lose heart. A brisk walk for 30 minutes in the evening will also help. A word of caution here: if you have not been very active before now, start slowly and work your way up. Don’t try to break records; it is not an Olympic event. As little as 20 to 30 minutes of daily exercise can make a big difference in your blood glucose control and your risk of developing diabetic complications. One of the easiest and least expensive ways of getting moving is to start a walking program. All you need is a good pair of well-fitting, supportive shoes, a pair of clean sweat absorbing socks and an open space or less crowded road to walk on.
Indeed, you do not have to incur too many expenses on costly “health club memberships,” or the most up-to-date health device to start pumping those fats out. What you need is the willingness and the determination. If you want to lead a type 2 diabetes-free life, please visit my site given below for more help. The results would be the sweetest rewards from the effort that you have exerted.