National Diabetes Month: Get Active
small steps (literally) can have great rewards for prevention type 2 diabetes.
physical activity can help control glucose levels in the blood by enhancing your body's ability to use insulin. Physical activity includes aerobic exercise, strength training, flexibility exercises, and the day of daily activities.
Choose one or two activities that you enjoy, grab a friend and start! The development of a support system and choice of activities you enjoy will help you meet your physical activity routine
Aerobic Exercise :. Aerobic activity improves cardiovascular health. Do aerobic exercise for 30 minutes a day at least 5 days a week shows many health benefits. If your goal is to lose weight, try and exercise for 60 minutes most days of the week.
- Take a fall hiking / jogging
- Try skiing
- ride a bike or an indoor stationary bike
- Try a new class aerobics in the gym
Strength training: Doing exercises with dumbbells, machines and exercise bands increases muscle mass and helps you burn more calories, even when you are resting. Adding strength training can be difficult to start, try:
- Buying a video to follow along with at home or search the internet for free
- Join an exercise class that uses weights
- Use an application on your phone that shows a routine
- many gyms, if you join a new member, will offer a session Free personal training!
exercise flexibility Stretching helps your flexibility, prevents muscle pain / injuries and lowers stress levels. It is best to start and end your physical activity with 5-10 minutes of stretching. Yoga is also another great way to get
flexibility exercisesday activities Day Including an additional activity bit in your day to day routine increase the number of calories you burn and also improve glucose levels in the blood. Here are some ways to add more activity to your routine:
- Take the stairs whenever possible
- Take a brisk 10-minute walk on your lunch break
- Park farther away than you normally
- Take the dog for a walk
- get up to go to a co-worker instead of calling or email them
for more information about counseling outpatient nutrition and diabetes education at Washington Adventist Hospital, please call 301-891-6105 .
Get more expert advice on how to prevent and manage diabetes by joining us on World Diabetes Day on Thursday, November 14th 11-2 pm at Washington Adventist Hospital cafeteria and halls conference to an educational event on diabetes FREE including free health screenings, demonstrations, exercises and cuisine, price and more! Call 301-891-6105 for more information.
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