Physical activity helps the hormone insulin absorb glucose into all your body’s cells, including your muscles, for energy. Muscles use glucose better than fat does. Building and using muscle through physical activity can help prevent high blood glucose. If your body doesn’t make enough insulin, or if the insulin doesn’t work the way it should, the body’s cells don’t use glucose. Regular physical activity also helps to strengthen your heart which will then ensure the elasticity of your blood vessels.
What type of exercises should you be doing?
Experts recommend moderate-intensity physical activity for at least 30 minutes for 5 days a week.(150 minutes a week). Some examples of moderate-intensity physical activity are walking briskly, mowing the lawn, dancing, swimming, or bicycling. Start with a little exercise and work your way up and add a few minutes to your exercise routines as the day goes by. There are two types of exercises. They are resistance training and balance and stretch training
FITT Principals
F-Frequency
I-Intensity
T-Time
T-Type
Frequency refers to the how many times one exercises in a week. Intensity refers to whether or not the exercise you are doing is of low, medium or high intensity. Time refers to how long you carry out the activities. Ideally, you should carry out at least 150 minutes of low intensity every week which also means 30 minutes a day! Type then refers to what exercise you carry out if it is aerobic exercise aerobic or anaerobic exercise.
I-Intensity
T-Time
T-Type
Frequency refers to the how many times one exercises in a week. Intensity refers to whether or not the exercise you are doing is of low, medium or high intensity. Time refers to how long you carry out the activities. Ideally, you should carry out at least 150 minutes of low intensity every week which also means 30 minutes a day! Type then refers to what exercise you carry out if it is aerobic exercise aerobic or anaerobic exercise.
Resistance training
Resistance training exercises trains your muscles using an opposing force such as dumbbells, resistance bands and even your own body weight! It helps to improve muscle tone and in some cases increases muscle size. Larger muscles burn more calories even when you are resting, therefore regular resistance training can help lose fat and controls blood glucose level.
Which type of resistance band should I use?
There are various types of resistance band with different resistant intensity. The two most common varieties of resistance bands are basic flat resistance bands and tube resistance bands.
There are various types of resistance band with different resistant intensity. The two most common varieties of resistance bands are basic flat resistance bands and tube resistance bands.
Basic Flat Resistance bands
These category of resistance bands are flat and do not have handles. These bands may be more useful if you would like to carry out leg exercises considering that there is a wider surface to slip your leg in. It is also a lot more easier for you to adjust the resistance simply by grabbing the band closer to the targeted part of your body for a greater resistance and further for a lesser resistance. |
By their strength...
Resistance bands are also categorised by their strength. This is usually indicated by their colours yellow being the least and black being the most. When purchasing the resistance bands, do consider the group of muscles you wish to work on. For instance, using the red resistance band for a larger group of muscles like the leg muscles.
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Here are a few strength training exercises.
Squats with overhead press |
Triceps Press with Flaps |
Arm Circles |
Stretching and balancing exercises
Stretch and balance training includes balance exercises and stretching exercises such as high knees and standing on one leg at a time. Stretching is a form of physical exercise in which a specific muscle or tendon is deliberately flexed or extended.Stretching lowers blood glucose. In a small but amazing study done in Hawaii, people with diabetes or at risk for it were divided into two groups. Stretching is a gentle way to improve circulation in the small blood vessels. A study in the Journal of Physiotherapy concludes 20 minutes of stretching may lower blood sugar levels both in people with type 2 diabetes and those at risk of it.
Right ways to stretch...
It is important to carry out these stretch and balance exercises wisely and properly or it may cause damage.
• Breathe deeply during all stretches to relax your muscles more
• Stretch opposing muscle groups equally
• Don’t bounce during stretches, as doing so can cause muscle tears and joint injuries.
• Breathe deeply during all stretches to relax your muscles more
• Stretch opposing muscle groups equally
• Don’t bounce during stretches, as doing so can cause muscle tears and joint injuries.
Here are a few stretching exercises
Elbow Locks |
Hand Swings |
High Knees |