Exercise

Exercise

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The importance of exercise to a diabetic is second only to nutrition. The kind of exercise you choose is up to you and your health care provider.

Conventional wisdom says that walking is the best exercise for a diabetic, and that ideally you should walk 10,000 steps (roughly 5 miles) every day. “Present truth” (aka recent studies) tells us that high-intensity interval training (HIIT) may be more effective for diabetics, and it can be combined with daily walking.

Several years ago, I went to Curves (see link below), a gym especially for women, which is known for its 30-minute interval-training circuit, incorporating 30 seconds of high-intensity workout, alternating with 30 seconds of low-intensity “recovery.” I was successful in losing weight, but it was extremely hard because I was still eating a high-carb diet. Unfortunately, my work schedule became too tight and the local Curves reduced their hours, so it was no longer possible for me to keep going. Now that I have a flexible work schedule and more time, I cannot afford a Curves membership again.

What is the best exercise for you to improve or prevent diabetes? The answer: any exercise you enjoy enough to do every single day! I once asked my doctor if I needed to exercise every day. Her response: “Are you a diabetic every day?”

References: Exercise [PDF]

6 Flexibility Tips to Loosen Tight Hamstrings
Let’s take a look at some of these factors and some strategies you can employ to improve your hamstring flexibility.
http://gmb.io/hamstring-flexibility/

8 Reasons Why You Should Go For A Walk
http://daysinhealth.com/8-reasons-why-you-should-go-for-a-walk/

10 Amazing Benefits of Walking
http://blog.myfitnesspal.com/10-amazing-benefits-walking/

11 Exercise Tips for Type 2 Diabetes
http://www.webmd.com/diabetes/guide/exercise-guidelines

15 Exercise Tips for People With Type 2 Diabetes
http://www.health.com/health/gallery/0,,20425548,00.html

Are Women’s Only Gyms Discriminatory?
http://breakingmuscle.com/womens-fitness/are-womens-only-gyms-discriminatory

Blood Glucose Control and Exercise
http://www.diabetes.org/food-and-fitness/fitness/get-started-safely/blood-glucose-control-and-exercise.html

Boost Your Walking Routine
http://www.healthcommunities.com/walking-for-fitness/high-intensity-interval-training.shtml

Continuous vs interval training on glycemic control and macro- and microvascular reactivity in type 2 diabetic patients.
The interval training program appears to confer greater improvements than the continuous training program.
http://www.ncbi.nlm.nih.gov/pubmed/24102912

Curves
Curves International, Inc. is the largest chain of fitness centers for women in the world. We are famous for our 30-minute circuit that works every major muscle group with strength training, cardio and stretching and always has a coach to help members with proper form, answer questions,  and offer encouragement.
https://www.curves.com/about-curves

Diabetic? Opt for Short, Intense Workouts for Maximum Benefit
http://fitness.mercola.com/sites/fitness/archive/2015/09/25/intense-workouts-diabetes.aspx?x_cid=20160224_ranart_tense-workouts-diabetes_facebookdoc

Doctors Explain How Hiking Actually Changes Our Brains
http://www.collective-evolution.com/2016/04/08/doctors-explain-how-hiking-actually-changes-our-brains/

Does Low-Carb Eating Compromise Your Ability to Exercise?
http://www.shericolberg.com/exercise-columns16.asp

Fasting and Exercise – Fasting 21
https://intensivedietarymanagement.com/fasting-and-exercise-fasting-21/

High Intensity Interval Training (HIIT)
http://www.diabetes.co.uk/high-intensity-interval-training.html

How To Boost Brain Function With Exercise
http://www.outsideonline.com/2027601/how-boost-brain-function-exercise

Interval Training While Walking Helps Control Blood Sugar
http://www.npr.org/sections/health-shots/2014/08/07/338367529/interval-training-while-walking-helps-control-blood-sugar

Lower Your Sugar Levels 
An Effective Way of Exercising!
http://www.realfoodnutrients.com/NewsletterArticles/LowerYourSugarLevels.htm

NEWSTART® Video [25:12]
Benefits of exercise, how much exercise is needed.
http://newstartclub.com/resources/detail/exercise

Physical Activity = Improved Blood Sugar
https://lowcarbrn.wordpress.com/2016/08/09/physical-activity-improved-blood-sugar/

Postprandial walking is better for lowering the glycemic effect of dinner than pre-dinner exercise in type 2 diabetic individuals.
http://www.ncbi.nlm.nih.gov/pubmed/19560716

Secrets of Successful Winter Workouts
http://fitness.mercola.com/sites/fitness/archive/2015/02/20/winter-workouts.aspx?x_cid=20160210_ranart_winter-workouts_facebookdoc

Sedentary Behavior Linked to Diabetic Retinopathy
http://www.diabetesselfmanagement.com/blog/sedentary-behavior-linked-diabetic-retinopathy/

Sit All Day? You Need to Be Doing These Stretches
Here are six easy and essential stretches that target the backs of your legs.
http://www.popsugar.com/fitness/5-Easy-Hamstring-Stretches-1983373

SIT AND BE FIT
http://www.sitandbefit.org/

Take A Hike To Do Your Heart And Spirit Good
http://www.npr.org/sections/health-shots/2015/06/23/416482690/take-a-hike-to-do-your-heart-and-spirit-good?utm_source=facebook.com&utm_medium=social&utm_campaign=npr&utm_term=nprnews&utm_content=20150623

The 7 Best Strength Exercises You’re Not Doing
http://fitness.mercola.com/sites/fitness/archive/2014/10/31/7-best-strength-training-exercises.aspx?x_cid=20160226_ranart_7-best-strength-training-exercises_facebookdoc

The Effects of Free-Living Interval-Walking Training on Glycemic Control, Body Composition, and Physical Fitness in Type 2 Diabetic Patients
Continuous walking offsets the deterioration in glycemia seen in the control group, and interval walking is superior to energy expenditure–matched continuous walking for improving physical fitness, body composition, and glycemic control.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3554285/

The Major Exercise Mistake I Made for Over 30 Years…
http://fitness.mercola.com/sites/fitness/archive/2010/06/26/10-minutes-of-exercise-yields-hourlong-effects.aspx

The Only 12 Exercises You Need To Get In Shape
With animated illustrations of each one!
http://www.buzzfeed.com/sallytamarkin/get-fit-bodyweight-exercises

The Right Dose of Exercise for a Longer Life
http://well.blogs.nytimes.com/2015/04/15/the-right-dose-of-exercise-for-a-longer-life/?WT.mc_id=2015-KWP-AUD_DEV&WT.mc_ev=click&ad-keywords=AUDDEVREMARK&kwp_0=18141&kwp_4=132188&kwp_1=156557&_r=0

Type 2 Diabetes and Exercise
http://www.endocrineweb.com/conditions/type-2-diabetes/type-2-diabetes-exercise

Walking at Mealtime Reduces Blood Glucose Best
http://www.healthcentral.com/diabetes/c/17/178696/walking-mealtime-reduces-blood/?ic=6044&sp_rid=NjI5OTAyMDAwNDkS1&sp_mid=8413948

When Diabetes Strikes, Get Moving to Lower Risk to Eyes
https://consumer.healthday.com/eye-care-information-13/eye-and-vision-problem-news-295/briefs-emb-8-4-11amet-inactivity-diabetic-retinopathy-jama-ophthal-release-batch-2804-713550.html

Which Type of Exercise Is Best for the Brain?
http://well.blogs.nytimes.com/2016/02/17/which-type-of-exercise-is-best-for-the-brain/?WT.mc_id=2016-MARCH-FB-MC4-AUD_DEV-0301-0331&WT.mc_ev=click&ad-keywords=AUDDEVREMARK&_r=0

Why a walk in the woods really does help your body and your soul
https://theconversation.com/why-a-walk-in-the-woods-really-does-help-your-body-and-your-soul-53227

WHY DOES MY SUGAR GO UP AFTER EXERCISE?
https://www.diabeteshealth.com/why-does-my-sugar-go-up-after-exercise/

Why interval walking training is better than continuous walking training
http://www.sciencedaily.com/releases/2014/08/140804202138.htm

Will 10,000 Steps a Day Make You Fit?
http://fitness.mercola.com/sites/fitness/archive/2015/07/03/walking-10000-steps-daily.aspx?x_cid=20160229_ranart_walking-10000-steps-daily_facebookdoc

 

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