Diabetics, exercise is almost as important as diet management haigus.Ja there are a number of simple and convenient forms of work, such as walking.
Walking does not require any special equipment except a good pair of shoes, and may have some safety vest if you plan to attend öösel. Sa do not need expensive gym membership or expensive jooksulint.Kõik you need is on the street, the sidewalk, the mall, or even in the corridors of his kodus.Vastutasuks , you will gain more control of their diabetes.
Before looking at, and get more from your doctor, people whose diabetes is not under control, as a rule, do not have to use until your blood sugar normaliseerub.Kui you are in good condition, the doctor may advise you to start training and to recommend what to use to suit your physical condition .
Diabetes and Exercise: Benefits
Plan physical activity, people with diabetes should include a combination of aerobic exercise such as walking and walking and harjutamiseks.Kasu movement generally includes:
lowering blood glucose
enhance the body’s ability to use insulin
Reduction of cardiovascular disease and stroke
Increasing good cholesterol, lowering bad cholesterol
Reductionstressi
Strengthening muscles and bones
Also keep in mind that the time kiireneb.Walking walking at a fast pace to raise your heart rate, which gives your heart and lungs even more effective treening.Kerge Walk also burns more calories.
Studies show that people who want to get the health benefits of aerobic exercise, have to work for 30 minutes a day at least five days nädalas.Kuid you should not engage in 30 minutes at a time, such as three 10-minute walk will do your work day.
You have two options to start walking for diabetes.
The first is simple – to find ways to make the day more steps ajal.Kasutage pedometer to count the steps that you do every day, and try to add an extra 2,000 steps päevas.Jätka adding steps until you reach lõppeesmärk.Kuidas to achieve this goal:
Use the stairs instead of the elevator or escalator.
If you find yourself uncrowded escalator with reflective accessories, walk instead of ride the escalator.
Take short walks during breaks.
Rise up and walk to place ads.
walk the dog every day.
Another strategy is the beginning of a more structured walking where you walk as aerobic exercise to treat their diabeet.See means more effort, but it has many health benefits.
to start a walking program:
Buy good shoes .Suhkurtõve complication can lead to a feeling limbs .Therefore, you need a shoe heel stable, solid arch support and a thick flexible soles to relieve the legs and šokk.Jalanõud should fit the shape of your feet and relieve movement liigeseid.Olenemata size indicated on the box – always trying to shop for shoes and to see how it suits you.
To warm up and cool down .Fill certainly an easy warm-up and cool down at the beginning and end of each treeningut.Nad should include slow walking about five minutit.Tehke gentle stretching after the warm-up and cool down.
The right to move .Kontsad should touch the ground, and then the rest of the foot when you throw your weight edasi.Hoidke fingers forward, chin up and shoulders with reflective element back lähete.Kindlasti swing your arms.
Boost durability over time .Start walking 15-minute intervals during the first week, five-minute warm-up, followed by a five minute easy walk for five minutes and jahutatakse.Lisa three minutes to walk to your daily exercise plan each week for as long as you cannot walk fast one hour or rohkem.Pea in mind that the biggest benefit, you need to walk at least five days a week.
precautionary measures
exercises diabetes may need special precautions:
Avoid use if you have high or low blood sugar levels.
inject insulin in places far away from the muscles that you use the most during exercise to prevent hypoglycemia.
Drink a lot of water exercise.
Also, do not forget to keep an eye on his blood sugar before; during and after treeningut.Lühikest time you walk your way to better fitness and better control of diabetes.