There are various ways to maintain fitness and control blood sugar for diabetics, one of them by doing diabetes gymnastics and other support exercises. Here's a discussion about diabetes gymnastics and other sports that are recommended for diabetics and their benefits.
There are a variety of exercises or sports that are beneficial for people with Diabetes, one of them is diabetes gymnastics, designed based on the age and physical condition of the patient. It is recommended for diabetics to Exercise diabetes or exercise with light and fast movement, at least for 150 minutes each week, to burn calories in the body and increase the body's sensitivity to insulin.
Gymnastics diabetes can help you lose weight which is one of the obstacles in diabetes, of course, followed by a healthy diet. A clinical study related to diabetes prevention program reveals, lifestyle changes and exercise 150 minutes per week can reduce the risk of type 2 diabetes by 58 percent.
Various Exercises Supporting Gymnastics Diabetes
Another exercise that can be done by diabetics other than diabetes gymnastics is tai chi gymnastics. Tai Chi gymnastics is a form of body work that is very beneficial for health. The body art that comes from China is a form of exercise or movement of amalgamation between body movement, breathing as well as meditation. Tai Chi is also different from other gymnastics, because Tai Chi gymnastics movement is slower. Tai Chi gymnastics focuses on the alignment of movement and breathing.
In 2009, researchers at the University of Florida conducted a study of 62 Korean women with diabetes who regularly performed tai chi exercises. The results showed a significant improvement in their Blood Sugar Levels. Not only that, their vitality and mental health tend to increase. Tai Chi gymnastics is also very beneficial for patients with type 2 diabetes. A study conducted to a group of elderly showed after 8 weeks of doing tai chi exercises, their blood glucose levels decreased. This shows the health benefits for patients with type 2 diabetes.
In addition to diabetes and tai chi exercises, yoga is also one of the best choices of exercise type for diabetics. Yoga is an artwork that combines movement to build flexibility, strength, and balance. It is very useful for people with chronic health conditions, including diabetes. Yoga movement is believed to reduce stress and improve nerve function and mental health. Yoga can also improve blood glucose levels and improve muscle mass. People with type 2 diabetes can also benefit from the yoga movement. In addition to beneficial to help you lose weight, yoga is also beneficial to reduce blood pressure and cholesterol levels. Yoga prevents an increased risk of heart disease and overcomes the factors that trigger heart disease such as stress, overweight, high blood pressure, and high cholesterol.
To start a yoga exercise as part of diabetes exercise, you can start by viewing videos on yoga exercises to learn basic movements in yoga, so you can feel the results first before deciding to take a special yoga class.
Various other diabetes gymnastics exercises that can be done include walking, swimming, dancing or dancing. Walking is the most popular and highly recommended sport for diabetics. Walk three times a week, for thirty minutes to an hour of fast walking. This can help improve your physical activity.
Meanwhile, dancing or dancing is not only useful for lowering blood sugar and reducing stress, but also can increase brain power and improve memory. Swimming is useful to stretch and relax the muscles without putting pressure on the joints. It is beneficial for improving blood sugar levels and burning calories as well as lowering stress levels.
Safe Tips on Gymnastics Exercise and Other Supporting Exercises
To minimize the risk, there are some things you need to consider before doing diabetes gymnastics or other exercises, among others:
- Check your blood sugar before and after the various diabetes exercises above or any other exercise to see how your body responds to your exercise.
- For patients with type I and II diabetes, make sure your blood sugar levels are at less than 250 mg / dl before exercising. Because exercising with blood sugar levels of more than 250 mg / dl at risk of ketoacidosis can be life-threatening because of lack of insulin in the blood.
- Warm up and cool down for five minutes each.
- Drink plenty of water before, during and after exercise to prevent dehydration.
- To avoid low levels of sugar, prepare something that can quickly raise your blood sugar levels, such as candy, glucose tablets, or juice.
- Use comfortable shoes and socks and cover your feet.
- Stop your exercise activity when you feel dizzy or short of breath suddenly.
In order to maximize the results and minimize the risk, consult your doctor prior to performing various sports activities, either diabetes gymnastics or other support exercises.
Source of original article: http://www.alodokter.com/senam-diabetes-dan-latihan-pendukung-lainnya
