Exercise Group © Kzenon / Shutterstock.com
BEINGWELL
DID YOU KNOW? T
HE DIABETES PREVENTION PROGRAM, A LARGE CLINICAL TRIAL DONE IN COLLABORATION WITH THE CENTERS FOR DISEASE CONTROL AND PREVENTION AND THE NATIONAL INSTITUTES OF HEALTH, STUDIED MORE THAN 3,200 ADULTS 25 OR OLDER WHO HAD AN INCREASED RISK OF DEVELOPING TYPE 2 DIABETES. The results showed that lifestyle changes in diet and exercise can prevent or delay type 2 diabetes. Participants who made the recommended lifestyle changes reduced their risk of getting type 2 diabetes by 58 percent. When it came to exercise, the study recommended 150 minutes (30 minutes a day, 5 days a week) to help prevent or delay onset of the disease.
GET UP & MOVE
AN EXERCISE FOR EVERYONE
10 BENEFITS OF BEING ACTIVE WHEN LIVING WITH DIABETES:
1 2 3 4 5 6 7 8 9 10
AEROBIC: Brisk walking; dancing; low-impact aerobic class;
swimming, biking; stationary bike. Start slowly and build up to 30 minutes five to six days a week.
STRENGTH TRAINING: Lifting light free weights; using weight machines at the gym or at home; calisthenics. All build strong bones and muscles. Start slowly and build up to 20-30 minutes two to three times a week.
Improve blood glucose management Lower blood pressure
FLEXIBILITY EXERCISES: Yoga, pilates and simple stretches keep muscles and joints flexible to reduce chance of injury during physical activities. Do five to 10 minutes before and after working out.
Improve HDL, Lower LDL Take less insulin or diabetes pills
EVERYDAY ACTIVITIES: Walk instead of drive whenever possible;
take stairs instead of elevators/escalators; park at the far end of the mall parking area; walk laps around and down store aisles; do yard/housework.
Lose weight and keep it off Lower risk for other health problems Gain more energy and sleep better Reduce stress, anxiety and depression Build stronger bones and muscles Be more flexible
EXERCISE INTENSITY LIGHT CALORIES BURNED BY WALKING, LIGHT GARDENING, GENTLE STRETCHING
1 MIN
3.5CAL
30 MIN
105CAL
MODERATE CALORIES BURNED BY BRISK WALKING, CARRYING/ PULLING GOLF CLUBS, DOUBLES TENNIS, BIKING 5-9MPH
1 MIN
3.5-7CAL
30 MIN
105210CAL
HIGH CALORIES BURNED BY JOGGING, RACE WALKING, SWIMMING LAPS, SINGLES TENNIS, BIKING 10MPH.
1 MIN
7-10CAL
30 MIN
210+CAL
Note: Always check with your health care provider before beginning any exercise program.
68
NOV’12
ocalastyle.com
Source: diabetes.org
Pulse
the