Exercise for weight loss
Physical activity has been shown to improve glycemic control and possibly prevent the onset of Type 2 diabetes. Part of the ongoing Nurses’ Health Study concluded that physical activity of even moderate intensity and duration substantially reduced the risk of Type 2 diabetes.
Exercise for weight loss can reduce heart disease. The American Diabetes Association recommends 20 to 45 minutes of aerobic exercise, such as walking, at least three times a week. The National Institutes of Health is more stringent in recommending that everyone exercise at least 30 minutes on most days of the week.
This can be spread out over more than one specific exercise session. In fact, the previous Surgeon General recommended walking 10,000 steps a day (approximately 5 miles).
To add up the steps quickly, simply park farther away from the front door at work, the mall, or the grocery store. Walk when you can instead of ride. Take the stairs instead of the elevator or escalator. Take a walk after dinner with family members, or perhaps before dinner, as a way to wind down and release stress after a busy day. Besides keeping weight down, exercise is great for releasing stress, alleviating and preventing depression, and boosting the immune system.
Also, look at your convenience devices, such as remote controls and riding lawn mowers. Consider abandoning them in place of “manual labor.”
Five of the Best Exercises for People with Diabetes
- Walking — Because anyone can do it almost anywhere, walking is the most popular exercise and one we highly recommend for people with diabetes.
- Tai Chi —This Chinese form of exercise uses slow, smooth body movements to relax the mind and body.
- Yoga — A traditional form of exercise, yoga incorporates fluid movements that build flexibility, strength and balance.
- Dancing —Dancing is not only great for your body.
- Swimming — Swimming stretches and relaxes your muscles and doesn’t put pressure on your joints, which is great for people with diabetes.