Diabetes And Excercise

There is great role of excecise to control the diabetes.

1. Excercise increase the utilization of glocose by the muscles.Some of the excercises are :
   1. Excercise to strengthen the muscles.
   2. If you have diabetes, excercise control your blood sugar.
   3. You’ll also burn more calories around the clock when you take up strength training.
   4. Excercise improve your mood, lower cholesterol levels, and also lower blood pressure..
2. How to and when to start excercise
   1. You can start safely the excercise.
   2. You should aim for strength training at least twice a week and regular cardio.
   3. You can do five days a week for 30 minutes,
   4. OR three days for 50 minutes.
   5. Always exercise with caution.
   6. Flexibility work can be helpful,
3. Training programm of muscle strengthening excercise.
   1. Learn 10 excercises which you can do at home.
   2. These excercises will work your major muscle groups.
   3. For each one, begin with one set of 10-15 reps.
   4. Rest 30-120 seconds before the next move.
   5. Start with resistance bands or light dumbbells.
   6. When you can do two or three sets easily, grab heavier weights.
   7. You should eventually use weights that you can only lift 8-10 times in the first set.
4. Upper Body: Standing Biceps muscles.
   1. Grab a dumbbell in each hand and stand with your palms facing your thighs.
   2. Squeeze your biceps as you lift the weights.
   3. On the way up, your forearm should rotate so your palms end up facing your shoulders at the top.
   4. Lower the weights slowly to starting position.
   5. Try to avoid using momentum on the way down.Go down slowly.
5. Excercise of triceps muscles
   1. Stand with one foot slightly in front of the other, and hold a single dumbbell with both hands wrapped around the handle.
   2. Slowly raise the dumbbell overhead.
   3. Straighten your elbows as you raise the weight toward the ceiling.
   4. Slowly bend your elbows and lower the weight behind your head.
   5. Keep your upper arms still and vertical to the floor.
   6. Keep your shoulder blades down and back as you repeat.
6. Excercise of shoulders
   1. Do the shoulder press while sitting or standing.
   2. Hold a dumbbell in each hand and raise them until they are level with your ears.
   3. Your elbows should be bent at a 90-degree angle.
   4. This is your starting position.
   5. Now push the weights up, until your arms are fully extended.
   6. Now slowly lower to the starting position.

Dr.Riaz Bhutta (Modified from webMD)