Diabetes and Exercise

July 21, 2009

Next to a proper diet, exercise is one of the most important treatment for diabetes. You need to find an exercise regimen that works for you. Here’s Why

Exercise Can Cut Diabetes Risk: Study

You don’t have to put yourself through an Iron Man competition to
fend off diabetes. A new study shows that regular exercise — be it
heavy or light — works well to prevent the disease.

Dr. Elizabeth J. Mayer-Davis, of the University of South Carolina,
and colleagues studied 1,467 adults between the ages of 40 and 69.
Half were healthy, while the other half either showed early signs of
diabetes, such as glucose intolerance, or had Type II diabetes.

In both cases, the researchers found that regular exercise improved
insulin sensitivity, an important risk factor for both diabetes and heart
disease. This improvement occurred regardless of whether a person
pumped iron at a gym or just did vigorous household chores.

Source: Journal of the American Medical Association

Guidelines:

1. Circulation –

Ventilated workout area and comfortable clothingdo not wear tight clothing or clothing that doesn’t allow
for good perspiration absorption

2. Low to moderate Intensity Cardio

Walking - good if you don’t have swollen feet or ankle and knee problems
Aqua Aerobics or swimming good - no stress on joints, good for obese and people with swelling in lower extremities
Stationary Cycling - good for fat loss. If overweight, perform in intervals of 20 -30 minutes 2X per day.

3. Weight Training - the best exercise for diabetics. 3 times per week -
Improves Circulation
Improves Metabolism
Improves Insulin metabolism

Safety Tips - lift light to moderate, 8-12 reps per set, mild grip, large to small body parts
Lunges, Bench Press, Bicep Curls, Rows

About the Author:

Victoria Johnson is the nation’s premier Health & Fitness and Wealth & Spirit “activist.” Victoria is the owner and president of Victoria Johnson Intl., a personal training, consulting, marketing and management company. She is not only a fitness guru, she’s a born and bred entrepreneur. She believes everyone should be healthy and prosperous. She has produced and starred in over 24 award-winning exercise and dance fitness DVD’s and videos, produced and starred in her own television show entitled “Victoria’s Body Shoppe” and most recently authored her third book, Body Revival, Lose Weight, Feel Great and Pump Up Your Faith!

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