EXERCISES TO FIGHT BACK AGAINST DIABETES

AayuClinics

TYPES OF EXERCISESExercising for 30 minutes five times weekly can help prevent or delay Type 2 diabetes, and those already diagnosed as diabetics can experience diminished symptoms and delay the onset of potential complications. Three types of activities comprise a comprehensive physical activity routine:

• Aerobic exercises• Strength training• Flexibility exercises

AEROBIC EXERCISESAerobic exercises are characterized by prolonged brisk activity that increases your heart and breathing rates in addition to working your muscles. The next several slides include examples of these exercises.

Low-Impact Aerobic ClassesEven a beginner can handle these, and group encouragement is built in.

Bike RidingBeing outdoors provides a mental bonus, but using a stationary bike indoors also counts.

Brisk WalkingWalking at 3 mph or more qualifies, according to the CDC.

DancingConsider this an anywhere, anytime activity — even while doing housework!

Swimming And Water AerobicsLiterally pooling your resources can be fun, alone or with a group.

Ice Or Roller SkatingDo you prefer blades or wheels? Either way, it’s a balancing act.

TennisThe constant movement required assures net gains in your fitness level.

KickboxingAdd some real punch to your workout options.

STRENGTH TRAINING EXERCISESWhether you lift weights or stretch elastic bands, resistance training builds muscle mass. Muscles are where calories are burned, even when they’re at rest. The next several slides show examples of strength training exercises.

Free WeightsFor curls, dips, presses and more, using free weights also forces you to use key core and stabilizing muscles.

Weight MachinesYou usually won’t need a spotter, and you can target large muscle groups more efficiently.

Resistance BandsThink you have a lot of pull? You can sit, stand or kneel with this space-saving option.

IsometricsPushing against a wall, planking, and clasping your hands in front of your chest and pushing them against each other all are examples.

FLEXIBILITY EXERCISESStretching and yoga promote joint flexibility, preparing your body for other activities. They decrease injury risk, soreness and stress. The next several slides show examples of stretching exercises and yoga poses, with some basic how-to tips. Search online for more detailed instructions for these exercises.

Standing Hip StretchFrom a standing position, step forward with your left foot, bending your left knee to lower your hips while keeping your right knee straight and heels on the ground. Do the same for your right side.

Standing Quad StretchBend your left leg up behind you, grab your ankle, and pull your foot toward your buttocks. Repeat for the right side.

Standing Wall PushesPut your hands on the wall at about shoulder height, while standing an arm’s length away. Bend your elbows and lean forward — from the ankles, not at the hip — and extend your body upright until you feel the pull in your legs.

Standing Calf Stretch Extend a leg forward while standing, keeping your heel on the floor and pointing your toes up. Bend forward at the hips, keeping your back straight, and you will feel the calves stretching. Repeat, extending the other leg forward.

Yoga Pose: Downward-Facing DogBeginning from your hands and knees, lift your knees and pelvis until your body forms an “A” shape, with your hands and feet as the bases and your waist bent at about a 90-degree angle or slightly less. Hold for five to 10 breaths.

Yoga Pose: Upward-Facing DogLying face down with your hands near your lower ribs, draw your shoulders back, straighten your arms, and lift your torso upward and your thighs slightly off the floor. Look toward the ceiling if your neck is flexible. Hold for up to 30 seconds and repeat five times.

Yoga: Four-Limbed Staff PoseBeginning from a plank position, lower your body until your elbows are bent at a 90-degree angle, with your upper arms parallel to your torso. Keep your back flat and your shoulders at a level above your elbows. Hold for 10 to 30 seconds.

Yoga: SetubandhasanaLying flat on your yoga mat and with your feet flat on the floor, raise your body, keeping your neck and head flat on the mat and your lower legs perpendicular to the floor. You can use your hands for added support.

TIPS TO BE MORE ACTIVE EVERY DAYWhen starting an exercise program, consult your doctor, and start slow. Drink fluids before and throughout your workouts, as dehydration can impact blood sugar levels. Monitor your blood sugar before and after workouts. Avoid exercising when your insulin levels peak to prevent hypoglycemia. Dedicating time to exercise is important, but there are numerous other ways to increase your physical activity in your daily routine. The next several slides offer several tips to move more.

Use the StairsSkip elevators in favor of stairwells.

Take a WalkLeave the car at home and walk whenever possible.

DanceEither as a brief workout or even as you go from room to room.

Stay ActiveStay active around the house — gardening or cleaning — every day.

RecordRecord your progress in a journal to incentivize your activeness.

Schedule ActivityTreat activity like an appointment — schedule movement into your day.

Don’t SkipTime crunch? Remember that a quick workout is better than none.

Reward YourselfReward your devotion and efforts — but not with food.

Have FunAdopt workout buddies or join a class.

Keep CountGet a pedometer — research shows they are motivators.

Visual CuesSet up visual cues (i.e., hang your gym shoes where you can’t miss ’em).

Set GoalsSet specific but realistic goals.

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AayuClinicsLakeview Immediate Care