There is no way around it: Daily exercise has to become part of who you are, even more so after you have been diagnosed with the big D (for Diabetes). No matter what medication, no matter how much of it, your health status will only worsen unless a battery of physical activities becomes part of your daily life and you may even start enjoying enough to make it a wonderful pastime. The earlier in the morning you exercise the better will influence the rest of the day. It is hard to face this reality, especially if the only exercise you have been practicing is at your fingertips (like in spending all that time on the computer, seated, slouching, straining your eyes, staring at a flat, two dimensional screen, just like you’re doing as you read this article: don’t get me wrong, thanks for reading so far, and to the end, but afterward, get up and stretch a little). As a rule: The more sedentary lifestyle the more exercise you need, the more you’ll need to become more active.
No matter what you choose to do, all exercises have as foundation breathing (yes I know we are aerobic creatures, but how many of us still remember how we used to breathe when we were very young? I mean how many still breathe from the abdomen? Easy to check: place the palm of one hand on your abdomen and observe what happen to that hand while you’re breathing: If when you breathe out the abdomen compresses, than you know that you’re breathing more or less from your diaphragm, as you should. Start all exercises with an breath out, and relax upon breathing in. Breathe out while lowering your arms and breathe out as you raise them. walking is the best, natural way to increase your air intake, lung capacity, and the amount of carbon dioxide and water you eliminate at each exhalation. In addition walking help correcting your posture, balance, and endurance, while you start loosing weight. It is time to purchase a electronic scale, set your personal information, get a closer look at you numbers: Body mass index (BMI), weight, set a goal (such as lowering your weight (a pound a week) over let’s say three months.
After a week or two you can start walking faster and faster, check your pulse, and stay within the comfort zone of being able to talk entire phrases without fatigue, slow down if you need to catch your breath in order to make longer sentences.
For indoors, I prefer an elliptic equipment (cross country) with variable tension. I like to combine forward and backward rotation, which involves differently your arms and legs muscles. Start small steps, try and get 2-3 times a day on the equipment for few minutes: you can watch Tv, or listen to music while exercising; time will just fly by!
acknowledge the effort your body is making and think about how good it will feel knowing that it earned the apple is going to receive…yes start thinking that way, food can become a reward, healthy food (apples are great). Do not starve yourself, but eat smaller meals, and drink green tea (which is a great appetite suppressant, and helps digestion and muscle activity. It has much lesser caffeine than coffee, but unlike coffee is fat free).
Outdoors there are so many ways to exercise, one only has to make up one’s mind. I will invite you again to discover more about the outdoors.
All in moderation, and in full observance of the effect on your health can really add to the quality of your life when you need it most: In the later years.
- Study links inactivity with risk factors for Type 2 diabetes (medicalxpress.com)