Physical Activity: A Healthy Lifestyle

Physical Activity and Exercise: Healthy Living

Benefits of Activity and Exercise
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Different Types of Exercise
Stay active all day
Benefits of Activity and Exercise
Regular physical activity is recommended for people of all ages and can have the following health benefits:

Burn calories or energy to help you lose weight
Reduces blood pressure and cholesterol
It improves blood circulation
Reduces the risk of heart disease and stroke
Strengthen the muscles and bones
Facilitates improving mental health
It promotes pride and confidence
Increases sleep quality
Increases body energy
Prevents dementia, Alzheimer's disease
Important for people with diabetes who have regular physical activity also:

You can increase the amount of glucose your muscles use for energy
It can help the body make better use of insulin.

Because of the health benefits mentioned above, exercise can affect blood glucose control. The level of this effect varies with the type of diabetes, 

treatment, activity (including duration and intensity) and the complications associated with diabetes. It is always useful to talk to your diabetes team about the changes you plan to exercise, and they can help you develop an appropriate management plan tailored to your specific needs.

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Adults (18 - 64 years old)
To stay healthy, adults ages 18-64 should try to be active every day and should:

At least 150 minutes of moderate-intensity physical activity such as cycling or fast walking each week, and strength exercises for two or more days a week that work on all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms).  

Otherwise

75 minutes of intense physical activity, such as running or playing tennis for two people each week, and strength exercises for two or more days a week that work on all the major muscles (legs, hips, back, stomach, chest) , shoulders and arms). 

Otherwise

Moderate and vigorous physical activity mixed up every week. For example, two 30-minute sessions and 30 minutes of fast walking are equivalent to 150 

minutes of moderate-intensity physical activity, and strength exercises for two or more days a week that work with the largest muscle in all. legs, hips, back, stomach, chest, shoulders and arms).

Adults (age 65 +)

Older adults 65 years of age or older, who are normally healthy and do not have any health conditions that slow down their activity, should try to be active every day and should:

At least 150 minutes of moderate-intensity physical activity such as cycling or walking each week, and strength exercises for two or more days a week that work on all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms).

Otherwise

75 minutes of intense physical activity, such as running or playing tennis for two people each week, and strength exercises for two or more days a week that work on all the major muscles (legs, hips, back, stomach, chest) , shoulders and arms).

Otherwise

Moderate and vigorous physical activity mixed up every week. For example, two 30-minute runs, and 30 minutes of fast walking, are equivalent to 150 minutes of moderate- intensity physical activity, and strength exercises two or more days a week that work out in the main muscles. all of them (legs, hip, back, stomach, chest, shoulders and arms).

All adults should limit their time spent sitting.


Different Types of Exercise

According to the rules, there are two main types of activity that are important for managing diabetes, namely: physical exercise and strength training.

Exercise Exercise

This type of exercise helps your body make better use of insulin. It also helps to increase the strength of your heart and bones, improves blood circulation and lowers the risk of heart disease by reducing blood glucose and blood pressure, and improving cholesterol levels.

Examples of Physical Activity Activities
Fast walking (outside or on the running machine)
Cycling (outdoors or cycling)
Dance
Exercise exercises
Climbing the stairs
Lightweight / Normal running
Mid-to-Earth gardening work
Strength Training
This type of exercise can also make your body more sensitive to insulin and reduce blood glucose. It helps to strengthen your muscles and bones, and reduces the risk of osteoporosis and bone fractures. The more muscle you are, the more calories you burn, even when your body is at rest. It is essential to prevent muscle training in the hip so that you can maintain an independent life when you are old.

Examples of Strength Training Activities

Load machines or portable metal
Solid belts
Carrying metal or soft objects such as canned foods or water bottles
Exercise that use your body to work out your muscles for things like stretching and stretching, stretching, cycling, jumping, stretching, and stretching.
Other activities that build muscle and keep you engaged, for example, heavy gardening
Stay active all day
Adults, especially those with Type 2 Diabetes, should reduce their sitting time and not move. It is important that you take every opportunity to get up and move.

In addition to regular exercise, there are many other opportunities to increase activity throughout the day. Many sitting times should be interrupted by light breaks every 30 minutes. As you increase your activity, you burn more calories and you may find it easier to control your blood glucose levels. Listed below are some simple strategies or strategies that can help you increase your daily life:

Occupation:

Climb the stairs instead of the elevator
Get up from your desk and walk around the clock
Lift up one of your body flat on the table
If you go out for lunch, take advantage of that and keep coming
If you take the train or bus, get to a stop ahead of your own
As you sit at your desk try to do some exercises in the chair
Home:

Walk the dog, and if you do this, go faster, increase the time
Play with children, play football or throw a Frisbee plate
Repeat the item twice or three times, rather than once.
Do your home / garden work
Stay tuned to your TV advertising times
Walk around the house, or down the stairs sometimes, when talking on the phone
Outdoor Swimming:

Keep your car as far away from shops as you can
Take a walk through every street in the supermarket
Trying to start applying some of these ideas for a short time (5 - 15 minutes) after a meal, will help you reduce the effect of the diet on blood glucose levels.

Reducing the amount of time you sit by doing the above daily activities will help you with weight management as well as control diabetes.

To find out more about exercise and exercise in the following topics read here

Exercise; Effect of Strength
Exercise and Blood glucose Monitoring
Exercise and Blood glucose Targets
Effect of Exercise on Blood glucose
Exercise when having problems with diabetes
Effective Resources