3 Fantastic Exercises for People With Type 2 Diabetes

Posted by Joe on 6/19/2015 to Water Exercise
Many seniors who have type 2 diabetes do not get enough exercise. Research tells us that only 39% of people with type 2 diabetes get regular physical activity. This is far less than the 58% of other Americans who do exercise.



That's too bad: Working out regular can boost your insulin action and keep blood sugar levels where they need to be, according to Sheri Colberg-Ochs, PhD, a professor of exercise science at Old Dominion University in Norfolk, VA.

Regular exercise can help people with diabetes to lose weight and to improve balance, and keep those sugar levels in check!

Walking

Walking is a simple exercise but it can do much good for people who are diabetic. Brisk walking that raises the heart rate is a very good aerobic exercise. Studies show substantial benefits in diabetics who walk three times a week for at least 150 minutes. According to the American Diabetes Association, you should not go more than two days without at least a brisk 30 minute walk.

Weight Training

Weight training often gets short shrift from many older people, but this is a big mistake, according to Colberg-Ochs. Lifting weights builds muscle, which is so important for diabetics. Losing muscle means you will have trouble maintaining your blood sugar. You should do resistance training at least two times per week, and three is better. Every session should have 5-10 different exercises targeting all major muscle groups.  Do three or four sets of every exercise for 10-15 reps.

Swimming

This is a terrific aerobic exercise for diabetics because it does not put stress on your joints. Swimming also is very easy on the feet; diabetics sometimes have reduced blood flow to the feet and foot problems can result. Cuts and bruises are slow to heal due to reduced blood flow. Try this Aqua-Jogger Active Flotation Belt for pool walking or jogging:



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