Diabetes

Diabetes and Physical Activity:
Your Guide to Getting Started.
The latest research has put physical activity at the forefront in the prevention,
control and treatment of diabetes because it decreases insulin resistance. Following a regular physical activity program, cells can better respond to insulin and appropriately take up glucose out of the blood. Physical activity also helps to decrease your risk of cardiovascular disease by decreasing blood pressure, cholesterol levels and body fat. For every 10 pounds of weight an individual loses, they will experience a 20% improvement in insulin sensitivity.  Wow!  I encourage you to speak with your doctor and wellness professionals so that you too can enjoy a better quality of life.  In the meantime I have listed some general recommendations and precautions for you to follow:

- Cardiovascular: Daily physical activity is highly recommended. Aim for three to four days per week of moderate-intensity physical activity for 20 to 60 minutes (walking and other non-weight bearing activities such as water aerobics and cycling are good choices).
- Resistance training: Follow a lower-resistance, lower-intensity program with one set of movements for the major muscle groups, with 10 to 15 repetitions at least two days per week. Click to view a short video of various weight training movements
- Flexibility: At least two to three days per week, stretch major muscle groups to the point of tightness (not pain) for 15 to 30 seconds two to four times per stretch.
 
Precautions
- Monitor your glucose before and after physical activity to understand how you   respond to certain types of activities.
- Be sure to wear an ID bracelet that indicates your diabetic condition.
- Include a friend whenever possible.
- Check with your physician prior to beginning a physical activity program.
- Regularly assess diabetic complications.
- If complications of the eye, kidney or heart are present, your physician should provide you with clear boundaries regarding the intensity of any physical activity.

Written By:
Kelli Warren
Corporate Wellness Director and Genesis Personal Trainer