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Posts Tagged ‘Exercises’

Diabetes means that your blood glucose (also called blood sugar) is too high. Your body uses glucose for energy. But having too much glucose in your blood can hurt you. When you take care of your diabetes, you’ll feel better. You’ll reduce your risk for problems with your kidneys, eyes, nerves, feet and legs, and teeth. You’ll also lower your risk for a heart attack or a stroke.

People with diabetes are encouraged to exercise regularly for better blood sugar control and to reduce the risk of cardiovascular diseases. The reason for this is that muscles which are working use more glucose than those that are resting.

Muscle movement leads to greater sugar uptake by muscle cells and lower blood sugar levels. Additional benefits of exercise include a healthier heart, better weight control and stress management. There are some exercise precautions which people with diabetes must take, however, when done safely, exercise is a valuable aid to optimal health.

Exercise, along with good nutrition, helps decrease body fat, which helps normalize glucose metabolism. Also, exercise helps ower coronary risk factors like high blood pressure and high cholesterol.

Cardiovascular training should be the foundation of the exercise program. Aim for at least 20 minutes of sustained activity three to five days per week. If one suffers from loss of sensitivity in the feet, avoid exercises such as prolonged walking, jogging or step exercises. Better choices for cardiovascular exercise would be swimming, bicycling, rowing, chair exercises and other non-weight bearing activities. Fluid intake is important during exercise, and especially so with cardiovascular activity and the diabetic exerciser. Consider a high-glucose sports drink like Gatorade or fruit juices over water, which can help keep blood sugar from going too low. Drink fluid before, during and after exercise.

Aerobic exercise

Since many Type 2 diabetics are sedentary and overweight, low-impact exercise such as walking or stationary cycling is recommended, along with enough exercise to promote weight management. Their goal should be to exercise five times per week, up to 40 – 60 minutes per session at a moderate intensity. This level of exercise can be reached gradually, starting as low as 10 – 20 minutes a few times a week for a person who has never exercised. Remember to increase only one factor at a time (days per week, length of session, or intensity).

Flexibility exercises -

Flexibility exercises, also called stretching, helps keep joints flexible and reduces the chances of injury during other activities. Gentle stretching for 5 to 10 minutes helps the body to warm up, as well as get ready for aerobic activities.

Remember: Exercise is powerful therapy — so powerful that you shouldn’t try it without a little professional guidance. (After all, you’d never start taking extra-strong diabetes pills without your doctor’s okay.) Your doctor can help you fit exercise into your overall health plan. You may need to adjust your medications, carry snacks or drinks, or tweak your diet to help prevent hypoglycemia (low blood sugar). This can happen to people with Type 2 diabetes, but it’s much more common for people with Type 1. If you have this type of diabetes, you’ll have to work especially closely with your doctor to find the right balance of exercise, diet, and medications.

Most people in this modern world cannot avoid some type of back pain. It could be coming from an injury or just stressed muscles from overdoing some movements. For this reason, you should prepare yourself with a back pain exercise or two to help relief the pain in order to get back into your normal condition. The one thing you want to avoid is to take it easy and lay yourself in bed or in your favorite couch in front of the television because you can get additional pain due to stiffness in the joints, ligaments, muscles, spine and other tissues.

Why You Should Exercise

The primary reason for engaging back pain exercise is not only to avoid stiffness, as I told you previously, but also for health reasons. You see, whenever you do controlled back exercises, this activity dispenses the vitamins and minerals and other nutritional components to the disc area between the vertebrae as well as the tissue covering the spinal area. It also increases the oxygenated blood flow in these hurt or injured areas to accellerate healing and repair problems in the vicinity.

Each person will have different needs of exercise. It will be the severity of your pain that determines which back pain exercise you should try. For example, if you do not pick up heavy things with your knees bend, you could hurt your lower back area. While in another instance, you may aggravate your upper back by moving wrongly during gardening, house keeping or some sports activity. In case of lower back pain, you need to do an upper back pain exercise, which could coincidentally aggravate a lower back injury and vice versa.

The Right Exercises For A Strong And Healthy Back

Stretching exercises should be in the head of all proper back pain exercise routines. Particularly those that target the muscle group that connect the upper back thigh area to the base of the spine , certain muscle groups that support the back such as the hamstring, the glutes and the front part of the lower spine area. It is especially important to maintain the stretching back pain exercises to avoid stiffness when you have acute pain (pain that is not severe or chronic).

It is important to have ways to extend your spine and ease the ache between the discs in a back pain exercise you choose. Spine extensions are one of those exercises, while others may help you find the right resting position for your spine that you can retrain your muscles to find it during stressful times. Also, low impact aerobics are a great back pain exercise and include such activities as walking, swimming, bicycling and elliptical training. Exercises that use slow controlled movements like yoga, tai chi and any other similar exercise, could serve you as an effective back pain exercise as well.

Most people in this modern world cannot avoid some type of back pain. It could be coming from an injury or just stressed muscles from overdoing some movements. For this reason, you should prepare yourself with a back pain exercise or two to help relief the pain in order to get back into your normal condition. The one thing you want to avoid is to take it easy and lay yourself in bed or in your favorite sofa in front of the television because you can get additional pain due to stiffness in the joints, ligaments, muscles, spine and other tissues.

Why You Should Exercise

The main reason for engaging back pain exercise is not limited to avoid stiffness, as I told you above, but also for health reasons. You see, every time you do controlled back exercises, this activity dispenses the vitamins and minerals and other nutritional components to the disc area between the vertebrae and also the tissue covering the spinal area. It also increases the oxygenated blood flow in these painful areas to accellerate healing and repair problems in the vicinity.

Each person will have different needs of exercise. It will be the severity of your pain that determines which back pain exercise you should try. For instance, if you do not pick up heavy things with your knees bend, you could hurt your lower back area. While in another instance, you may aggravate your upper back by moving wrongly during gardening, house keeping or some sports activity. In case of lower back pain, you would have to do an upper back pain exercise, that could coincidentally aggravate a lower back injury and vice versa.

The Right Exercises For A Strong And Healthy Back

Stretching exercises should be in the head of all proper back pain exercise routines. Especially those that target the muscle group that connect the upper back thigh area to the base of the spine , certain muscle groups that support the back such as the hamstring, the glutes and the front part of the lower spine area. It is especially important to maintain the stretching back pain exercises to avoid stiffness when you have acute pain (pain that is not severe or chronic).

It is important to have ways to extend your spine and ease the ache between the discs in a back pain exercise you choose. Spine extensions are one of those exercises, while others may help you find the right resting position for your spine that you can retrain your muscles to find it during stressful times. Also, low impact aerobics are a great back pain exercise and include such activities as walking, swimming, bicycling and elliptical training. Exercises that use slow controlled movements like yoga, tai chi and any other similar exercise, could serve you as an effective back pain exercise as well.

Closing Words

In modern society where most people’s job intensively use their back muscles without proper balance, pain in the back is unavoidable. Therefore, you cannot ignore the importance of taking immediate action to reduce your pain. Exercising is probably the most effective and economically great way to do this.

We all want to look and feel good about our bodies for which we waste money and energy on futile diet plans and some ineffective exercises. Cardio exercises have shown to burn your fat and calories and if done consistently you can shed all your weight with them.Cardio exercises burn caloriesCardio exercises may seem tough and boring. Some treadmills and stair climbers may claim to help you burn 1000 calories per hour, but you may not survive more than 30 seconds on them. Start with the activity which you can continue for a longer time period. Number of calories depends on your heart rate and fitness.

A beginner will be able to burn 4-5 calories per minute but a fit person will burn 10-12 calories per minute. There are slow cardio exercises and high intensity cardio exercises and both burn your calories effectively. You can burn up to 400 calories in just 30 minutes with swimming, bicycling, racquetball and step aerobics and with rowing, running and elliptical trainer you can burn 300 calories per 30 minutes. Cross country skiing help you burn 330 calories and rock climbing burn your 380 calories per 30 minutes.

The high intensity exercises like sprinting and jumping rope burn a large amount of calories.Push harderWhile you exercise on a slow pace, your body drives 80% of energy from your fat calories, but when you pick up speed your body starts getting 70% of energy from carbohydrates and 30% from fat calories. If you spend same time on a high intensity workout then you burn a larger amount of total number of calories, hence you can burn more calories with high intensity workouts.Be consistentCardio exercises will require you to sweat and pant a lot.

Exercising on same treadmills and machines might get boring and wearisome. Distract yourself while you exercise by reading magazines, watching TV, listening to IPod or even by playing a hand held game. You’ll be done with your workout before you’ll even know.Work for a longer time periodWhen you keep working on same workouts for a long period of time, your body gets accustomed to it, and then burn lesser number of calories. The key to burn more calories is to start exercising for a longer period.