Diabetes is a disease that has a lot of complications (which leads to the occurrence of other diseases). It is associated with high blood sugar levels continuously which can cause damage to blood vessels, nerves and other organs.
Diabetics are at risk for various long-term complications if not handled properly. The more common and deadly complications are heart attack and stroke. Besides other complications that may occur are damage to blood vessels of retina (diabetic retinopathy) that can causes vision problems, abnormalities in kidney function lead to kidney failure, so patients must undergo dialysis (hemodialysis) and nerve damage causing skin more frequently injured.
In addition, wound healing / infection in diabetic patients is usually running slow because high sugar levels in the blood can cause bacteria to grow, so in some cases, amputation is sometimes be a choice to stop the spread of infection.
Regular exercise is very important for diabetics to control blood sugar levels, reduce body weight and blood pressure. Diabetics who exercise regularly are also rarer to have heart attack or stroke than those who less exercise.
The reason why exercise can help in controlling blood sugar levels is because during exercise, muscle cells work harder to burn sugar and oxygen into energy more than in resting. Exercise also helps insulin’s task because sugar in the blood is flowed into the muscle cells to be converted into energy so that blood sugar levels in the blood will decrease and lighten the work of insulin.
Here are some benefits of regular exercise for diabetics:
- Controlling blood sugar, especially in type 2 diabetes, whereas for type 1 diabetes is still problematic.
- Inhibiting and improve risk factors for cardiovascular disease which often occurs in many diabetics, such as coronary heart disease (CHD), stroke and peripheral vascular disease.
- Helps weight loss programs for diabetics with obesity, even more than doing proper diet.
- Provide psychological benefits, regular exercise can improve physical fitness level for improving cardiovascular system, respiration, blood sugar levels, increasing confidence and improving the quality of life.
- Reducing the need for oral drugs and insulin usage.
- Regular exercise can prevent diabetes early, especially for those who have family suffer from diabetes or for those who include in pre diabetic group.
The recommended exercise for diabetics is low impact aerobics and rhythmic like gymnastics, jogging, swimming and biking, while the static resistance exercise is not recommended (such as lifting weights, etc.). The portion of exercise should also be noted, excessive exercise would be detrimental to health, while too little exercise is not useful.
Determination of exercises portion should pay attention to intensity, duration and frequency of exercises.Generally, intensity of exercise has been undertaken by the clubs for focusing on:Pulse target / exercise area.
Blood sugar levels before and after exercise.
Blood pressure before and after exercise.There are health gymnastics which is mainly intended to diabetics which made by specialists, including medical rehabilitation, internal medicine, sports health, and nutritionists. Gymnastic for diabetic is an energetic movement, but not stamping as in common gymnastics and physical health centre, but it is not low impact as in the gymnastics for old people.
The movements mainly aim to burn calories so the body can also lowers blood sugar levels. The variations of movements for diabetic are quite a lot so it can makes all parts of the body working, from head to toe.
The exercise also as a way to sharpen the brain, because it can help optimize the brain function and prevent dementia. Because the benefits are many, gymnastic does not only for diabetics. But, It can also be done by non-diabetics whose the aim is to prevent diabetes.
Here are gymnastic movements for diabetics:
First warming up
Standing up. Raise hands up as straight as shoulder. Next, move both hands to front of the body.
Second warming up
Standing. Raise your hands to the front of the body until the shoulders. Then, move your finger like squeeze. Then, open it wide. Do it in turn, but the hand is raised at shoulder level.
Upright standing position. Right foot step forward. Left foot is staying. Raise right hand up to right shoulder. While bend the left hand toward the back chest. Do it alternately.
Upright standing position. Right foot is lifted up straight to the thighs and calves, make an angle of 90 degrees. Left foot is staying. Raise the right hand to right shoulder. While bend the left hand toward to the back chest. Do it alternately.
Right foot slightly bent, left foot straight. Left hand straight out in front of shoulder. Right hand is bent inwards. Do it alternately.
The position of the foot inverted “V” shape. The hands stretched upward like letter “V”Gymnastics should be routinely be done every day or at least 2-3 times a week to gain maximum benefit. At the hospital or diabetics club, they usually hold the exercises every morning for two times a week.
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