Home Exercise Program
If you have type 1 or type 2 diabetes, an exercise program is an important part of your diabetes management plan. Regular physical activity is one of the most important things you can do to effectively manage your diabetes and blood glucose levels. Exercise helps your body use insulin better, strengthens your heart and bones, improves blood circulation and reduces your risk of heart disease. It can also improve your mood and sleep and decrease stress.
Types of Diabetes Exercise
The recommended amount of exercise is 30 minutes of moderate-to-vigorous intensity aerobic exercise at least 5 days a week. However, if you haven’t exercised in some time, you can start more slowly – even taking the stairs or walking to work helps.
Some examples of exercise you could do as part of your diabetes management plan are:
• Stationary cycling or biking
• Brisk walking
• Low-impact aerobics
• Cross-country skiing
Cardiovascular exercise will help to control blood sugars. One of the best ways to improve insulin sensitivity is to add more physical activity to your daily routine. Both strength training and aerobic exercise help to increase insulin sensitivity and if you increase the sensitivity to insulin, your blood sugars ultimately come down and your pancreas doesn't have to work so hard.
Strength Training for Diabetes
As part of your diabetes management plan, it’s also important to engage in strength training. This is a great way to not only build strong muscles and bones, but to make your body more sensitive to insulin and lower blood glucose. The core refers to the muscles of your abdomen and low back, and it's especially important for someone who is trying to manage their sugars with type 2 diabetes to focus on these exercises. Although they won't trim your waist, they're important for overall health and to improve insulin sensitivity. A great core exercise is the plank, and this simply involves positioning your body in a straight line, up on the toes, and holding, remembering to breathe naturally and normally. Do this until you get tired and then rest.
Interval training can also be beneficial. This involves short periods of vigorous exercise, such as cycling or running, alternating with short recovery periods. Your primary care provider or endocrinologist can help you create the exercise program that’s right for you.
Talk to your endocrinologist if you'd like more information on a home exercise program.
Visit HealthChoicesFirst.com for more videos and resources on diabetes.
Print this Action Plan and check off items that you want to discuss with your healthcare provider
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Exercise helps your body use insulin better, strengthens your heart and bones, improves blood circulation and reduces your risk of heart disease. It can also improve your mood and sleep and decrease stress.
-
Both strength training and aerobic exercise help to increase insulin sensitivity and if you increase the sensitivity to insulin, your blood sugars ultimately come down and your pancreas doesn't have to work so hard.
-
As part of your diabetes management plan, it’s also important to engage in strength training. This is a great way to not only build strong muscles and bones, but to make your body more sensitive to insulin and lower blood glucose.
-
Interval training can also be beneficial. This involves short periods of vigorous exercise, such as cycling or running, alternating with short recovery periods.
-
The recommended amount of exercise is 30 minutes of moderate-to-vigorous intensity aerobic exercise at least 5 days a week. However, if you haven’t exercised in some time, you can start more slowly – even taking the stairs or walking to work helps.
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Information - Home Exercise Program
If you have type 1 or type 2 diabetes, an exercise program is an important part of your diabetes management plan. Regular physical activity is one of the most important things you can do to effectively manage your diabetes and blood glucose levels. Exercise helps your body use insulin better, strengthens your heart and bones, improves blood circulation and reduces your risk of heart disease. It can also improve your mood and sleep and decrease stress.
Types of Diabetes Exercise
The recommended amount of exercise is 30 minutes of moderate-to-vigorous intensity aerobic exercise at least 5 days a week. However, if you haven’t exercised in some time, you can start more slowly – even taking the stairs or walking to work helps.
Some examples of exercise you could do as part of your diabetes management plan are:
• Stationary cycling or biking
• Brisk walking
• Low-impact aerobics
• Cross-country skiing
Cardiovascular exercise will help to control blood sugars. One of the best ways to improve insulin sensitivity is to add more physical activity to your daily routine. Both strength training and aerobic exercise help to increase insulin sensitivity and if you increase the sensitivity to insulin, your blood sugars ultimately come down and your pancreas doesn't have to work so hard.
Strength Training for Diabetes
As part of your diabetes management plan, it’s also important to engage in strength training. This is a great way to not only build strong muscles and bones, but to make your body more sensitive to insulin and lower blood glucose. The core refers to the muscles of your abdomen and low back, and it's especially important for someone who is trying to manage their sugars with type 2 diabetes to focus on these exercises. Although they won't trim your waist, they're important for overall health and to improve insulin sensitivity. A great core exercise is the plank, and this simply involves positioning your body in a straight line, up on the toes, and holding, remembering to breathe naturally and normally. Do this until you get tired and then rest.
Interval training can also be beneficial. This involves short periods of vigorous exercise, such as cycling or running, alternating with short recovery periods. Your primary care provider or endocrinologist can help you create the exercise program that’s right for you.
Talk to your endocrinologist if you'd like more information on a home exercise program.
Visit HealthChoicesFirst.com for more videos and resources on diabetes.
Print this Action Plan and check off items that you want to discuss with your healthcare provider
-
Exercise helps your body use insulin better, strengthens your heart and bones, improves blood circulation and reduces your risk of heart disease. It can also improve your mood and sleep and decrease stress.
-
Both strength training and aerobic exercise help to increase insulin sensitivity and if you increase the sensitivity to insulin, your blood sugars ultimately come down and your pancreas doesn't have to work so hard.
-
As part of your diabetes management plan, it’s also important to engage in strength training. This is a great way to not only build strong muscles and bones, but to make your body more sensitive to insulin and lower blood glucose.
-
Interval training can also be beneficial. This involves short periods of vigorous exercise, such as cycling or running, alternating with short recovery periods.
-
The recommended amount of exercise is 30 minutes of moderate-to-vigorous intensity aerobic exercise at least 5 days a week. However, if you haven’t exercised in some time, you can start more slowly – even taking the stairs or walking to work helps.