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TIP of the Day

Exercise

Exercise is a very important pillar in the management of diabetes .One needs to do at least 30-40 min of exercise daily (>5 days/week). Always remember that short bursts of exercise burns only glucose and not fat (thus will not help in reducing weight).

PHASES of EXERCISE :

1. WARM UP PHASE (5 min):

  • Stretching Exercises: Stand Erect (feet 12” apart) and slowly raise your arms upwards (10 sec) and bring them down slowly.
  • Neck Rolling: Slowly roll your head clockwise / anti-clockwise making a full circle (5 circles on either side).
  • Toe Touching: Stand erect, bend forward (keeping your knees straight) and then rise slowly (repeat 3 times). Reduce the pace of your activity and just lie down

2. CARDIOVASCULAR PHASE30 - 40 min):

Start walking at a slow pace (1-2 kms/30 min) and then gradually increase the pace (brisk walking or wagging 4-5 km/30 min). Other exercises besides walking are: playing tennis & badminton, cycling (10-15 km/hr), jogging (6-10 km/hr).

3. COOL DOWN PHASE (5 min):

Reduce the pace of your activity and repeat the exercises for warm up phase or just lie down & relax.

Grades of Intensity :

  • LIGHT: Walking at medium pace, Gardening, Light household work, Bowling or Golf
  • MODERATE: Brisk walking, Jogging, Social dancing or Bicycling on a flat surface
  • SEVERE: Running, Cross-country Skiing, Trekking, Climbing or Bicycling on an upslope.

Benefits of Exercise:

  • Helps in Better Control of Glucose due to increased utilization during exercise as well as by improving insulin sensitivity.
  • Improves Cardiovascular Performance and strengthens the heart.
  • Improves Physical fitness and Stamina by providing more energy and strength.
  • Reduces Muscle Pain by improving blood supply and oxygen delivery to muscles.
  • Reduces Heart Attack risk by decreasing heart rate and blood pressure
  • Helps in Loosing weight
  • Helps in controlling your Lipids (decreases Triglycerides & Total Cholesterol; and increases HDL cholesterol)
  • Improves Immune System of the body
  • Reduces Stress, Anxiety and Depression.
  • Improves Self-Esteem, Confidence and overall Mental Health
  • Improves Sleep
  • Improves sense of well-being, keeping fatigue away.
  • Improves the Mood and the Vitality
  • Increases the Life Span

AVOID Exericise if you have:

  • High Blood Glucose (>300mg %)
  • Nerve damage (Neuropathy)
  • Retinopathy (Proliferative)
  • High Fever
  • Ketones present in urine

Contact Us


Dr. VINOD MITTAL

Sr. Diabetologist & Physician
Specialist in Life Style Diseases

Address:

 
Delhi Diabetes Care Centre
5/11791, Sat Nagar, Karol Bagh, New Delhi- 110005
Daily 12- 2 pm & 7-9 pm (Except Sunday)
Ph: 25730300, 25862685
Mobile : 9810956373
Delhi Heart & Lung Institute
3 MM-II, Panchkuin Road,
New Delhi -110055
DAILY 10 am - 12 noon (Except Sunday)
Ph: 42999999, 42999900
E-mail:
mail@delhidiabetescentre.com, drmittal@delhidiabetescentre.com, drvinodmittal@gmail.com