One of the best ways to control diabetes is through exercise, and there are many
forms of physical activity that can help to lower blood sugar levels, increase
insulin sensitivity, and improve overall health in people with diabetes.
Because
exercise and physical activity help fight diabetes, it’s important to find
activities that you enjoy and make sure that you include them in your day as
often as you can—whether it’s daily, once or twice a week, or once every other
day.
Here are just some of the ways that exercise helps control diabetes Study
Reveals That Walking Can Help Cure Type 2 Diabetes A new study has revealed that
a healthy lifestyle including exercise can help cure type 2 diabetes.
Researchers found that participants who walked for at least 150 minutes per week
were able to reduce their risk of developing type 2 diabetes by 58%.
The study
also found that those who walked 300 minutes per week had an 83% reduced risk of
developing type 2 diabetes.
Ways to Start Exercising
Doing a simple exercise like going for a walk can be an easy way to start.Walking is low-impact and doesn't require any equipment, so anyone can do it.
Start with a 5-minute walk each day, and work your way up to 20-30 minutes per
day as you get stronger. You'll notice that after just a few days of walking,
you feel better—less stressed, more energized, and less fatigued. You might even
experience reduced symptoms of diabetes. Researchers at the University of
Colorado Boulder found that people who exercised 30 minutes daily had lower
rates of type 2 diabetes than those who didn't exercise.
When coupled with
healthy diet changes, you're on your way to living healthier and happier! Your
risk for high blood pressure, high cholesterol levels, heart disease, and stroke
will also decrease because these diseases are related to obesity or being
overweight. Getting regular physical activity lowers triglyceride levels in the
blood while increasing good cholesterol levels (HDL). Being physically active
has been shown to reduce the risk of developing Type 2 Diabetes by about 60%.
Studies have also shown that being physically active has led to reductions in
body weight, which helps reduce insulin resistance.
Reducing insulin resistance
helps regulate blood glucose levels and can improve diabetic control. One study
showed that moderate-intensity exercise such as brisk walking lowered hemoglobin
A1c levels, indicating improved glucose control among patients with Type 1
diabetes mellitus.
10 Benefits of Exercising
Exercising is not only great for your body, it has also been shown to reduce the
risk of developing diabetes.
1) In one study, researchers found that people who
exercised for at least 30 minutes a day reduced their risk of developing
diabetes by more than 50%.
2) Another study found that people who exercised for
150 minutes per week had an even greater reduction in their risk of developing
diabetes.
3) The study showed that there was up to 58% reduction in the
incidence of diabetes in men and 38%reduction in women who exercised at this
level. 4) So what does this all mean? It means that regular exercise can help
you live healthier and longer! Regular physical activity has been shown to
decrease the risk of heart disease, lower cholesterol levels, improve moods and
sleep quality, increase energy levels and make weight loss easier.
And while all
these benefits are important in managing diabetes through exercise, reducing
your chance of developing diabetes may be most important.
That's why the
American Diabetes Association recommends adults do aerobic activity three times
per week. These activities could include biking, walking, dancing or anything
else that gets your heart rate up for at least 20 minutes each time.
But don't
worry about picking up something new - just do what you enjoy and break a sweat!
A 10-minute walk here and there will go a long way towards helping keep you
healthy. Remember: small changes lead to big results! If you're already doing
some form of exercise, then try increasing the duration, intensity or frequency.
If you're starting out with no exercises, then consider starting slow with
smaller doses and work your way up as needed.
Walking away from diabetes might
seem like a far off goal but in reality it's never too late to start taking care
of yourself now!
By making small changes such as exercising on a daily basis and
eating nutritious meals on a regular schedule, we can have a huge impact on our
health. All it takes is one simple change to get started so get moving today!
5)
I encourage everyone who reads this blog post to either begin exercising
regularly or increase the frequency, duration and intensity of your current
routine.
6) There is always time to fit exercise into our schedules if we put a
little effort into finding it.
7) Even if it seems impossible right now, take
baby steps toward fitness goals because they add up quickly!
8) Give yourself a
pat on the back every step of the way.
9) You deserve it.
10) You've done so
much already. 11) Your body deserves to reap the rewards of its hard work,
doesn't it?
Suggested Dietary Changes
Diabetes is a disease that affects about 29 million people in the United States.
It is a chronic condition caused by an abnormality in how your body processes
blood glucose. The goal of treatment for diabetes is to manage high blood sugar
levels and reduce complications such as heart disease, stroke, kidney failure,
blindness, and amputation of feet or legs.
There are many ways to help controldiabetes including lifestyle changes like eating a healthy diet and exercising
regularly. Walking is one of the easiest forms of exercise you can do because
it's accessible and inexpensive. Walking has been proven to be more effective
than other forms of physical activity at lowering blood glucose levels. Regular
walking helps people with diabetes better regulate their blood sugar levels so
they don't have spikes in their blood sugars after eating, which helps them
avoid some of the serious health risks associated with uncontrolled diabetes.
They also report feeling less depressed, anxious and stressed.
Experts recommend that most adults should
get 150 minutes of moderate-intensity aerobic exercise every week to maintain
good health. We're not talking marathon training sessions here, just little bits
throughout the day—walking up stairs instead of taking the elevator; parking
farther away; trading 15 minutes of sitting time for 15 minutes of walking time;
climbing stairs instead of taking the elevator or escalator—any way you cut it,
those little bits add up!
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