Our Exercise Doesn't Have to be All Aerobic

Gabby
By GabbyPA Latest Reply 2014-10-01 20:01:34 -0500
Started 2014-09-26 08:54:30 -0500

Aerobic exercise is great for diabetecs and people who want to increase their heart health and loose weight. But I will be honest, it intimidates me. What we might want to consider is how we can also build our strength so that aerobic is not so hard.

There is a great article in Everyday Health that talks about the benefits of strength training being part of our weekly exercise routine. http://www.everydayhealth.com/health-report/m...

It targets muscle and muscle will eat up glucose without the aid of insulin for hours after a work out and the more you do it, the more they eat up. (of course you need to be aware of lows) This is why exercise is so often recommended to help get levels down.

The article offers some tips and even a few exercises to start with. Many of them can be done at home, no gym required and often you can do them with the aid of a chair and that helps so many of us who have limited motion abilities.


20 replies

MaxieFo
MaxieFo 2014-10-01 15:57:21 -0500 Report

This sounds good. I have not done a lot of traditional exercise during the last three years, but I have gotten plenty of workouts working in my gardens. When I first started having medical problems I was in the beginning stages of setting up a gym in my home to maintain the weightloss I had recently acheived. Now that exercise has to be a part of my daily routine; like taking my meds and checking my blood sugar levels, I need all the ideas I can get.

Glucerna
Glucerna 2014-10-01 20:01:34 -0500 Report

Making exercise a part of your daily routine is an excellent idea. Perhaps you can set aside a certain amount of time every day, at the same time every day, for whatever type of exercise feels good to you that day? ~Lynn @Glucerna

Stuart1966
Stuart1966 2014-09-30 18:01:37 -0500 Report

This type of thing is the physical aspect of Tai Chi (aka Tai Chi Chuan) and many other exercises with eastern origin.

Slow moving, careful attention to little details.

Yup, Tai chi -wg-

Tony5657
Tony5657 2014-09-28 05:41:52 -0500 Report

Great article, Gabby! Thanks. I had never heard of some of those exercises, probably since I use dumbbells and my barbell but I get the same workout as the article describes. I feel so much better now that I'm half way in shape. Now what do I do with my jeans that are too large?? LOL Tony5657 in TX

Gabby
GabbyPA 2014-09-28 07:26:12 -0500 Report

Clothing that is too big is always a great sign! Congratulations. Being half in shape is way better than not in shape or in bad shape for sure.

Tony5657
Tony5657 2014-09-28 08:16:09 -0500 Report

Wow, Gabby you're up early, before 8:00 am (but you know that!?!). LOL You are such an asset to this group and to me personally. I hope my wife & I will be fortunate enough to meet you & Rodger, eyeball to eyeball (as we say here) some day.
ol' Tony with a few pair of free jeans in New Braunfels, TX

Gabby
GabbyPA 2014-09-28 08:25:58 -0500 Report

I am up early to catch the stupid spammers on the site. LOL! Plus the dog has her morning walk.

single leg living
single leg living 2014-09-28 04:14:21 -0500 Report

Hi. I'm type 2 and have had foot ulcer problems that have resulted in BKE right leg. I'm wheelchair bound waiting on my new prosthetic. This article has given me some ideas to try. I have had difficulty finding really effective exercises. Thanks for sharing!

Gabby
GabbyPA 2014-09-28 07:28:34 -0500 Report

My husband is in a wheelchair also and he goes to the gym and works his upper body. He uses free weights and some of the machines he can get his chair into. He also likes the social aspect of exercising at the gym (unlike me, I would rather do it alone without prying eyes)

Lakeland
Lakeland 2014-09-26 20:41:34 -0500 Report

I had lost 40 pounds, when I got scared, but all I did was walk. The diabetes classes said to eat proper portions but eat snacks in between & so I never was hungry & binge eating stopped. I did walk several times a day & then instead of taking walks avoiding hills, I take walks to go up hills. my hip problems slowed my walking down, but I do know that it is possible. many years ago I tried aerobics with Richard simmons, but he said if you didn't get your heart rate up to a certain number you don't burn fat. So I never thought walking would work, but it did.

Glucerna
Glucerna 2014-09-27 17:13:23 -0500 Report

It's wonderful to hear how regular walking plus changing your eating habits has given you so many benefits. ~Lynn @Glucerna

Pegsy
Pegsy 2014-09-26 19:37:18 -0500 Report

I lost a lot of weight doing 30 minutes of resistance training 3 to 4 times per week and at least 30 minutes of cardio 4-5 times per week. I was an exercise maniac but it accomplished what I needed it to. Now I am a little more relaxed about it but I still get at least 30 minutes of resistance or cardio 6 days per week. I will do this for life. With exercise, you will sleep better, handle stress better, have healthier bones and joints, keep the weight off and it works wonders on glucose levels too. I will exercise for life until my body can no longer move.

sassy55
sassy55 2014-09-26 13:58:49 -0500 Report

I will look into this. I was at the gym 3x a week for 60 mins each workout. I did the exercise bike, the the hoola hoop, strength training and the treadmill. I lose 10 lbs. Since I became a diabetic type 2, i have not lost any weight. I am frustrated. I will try this plan. Thanks

Shawn Grant
Shawn Grant 2014-09-27 07:50:02 -0500 Report

It is much harder to loose weight with type 2 diabetes. The reason is we produce more insulin then non-diabetics. Our body is resistant to it so our blood sugar rises. Our pancreas produces more insulin to keep the sugar down.

Insulin does two thing. It is a key that opens our cells to glucose and it tells our body what to do with fat. If there is a lot of insulin in the blood stream, it is a signal to store fat. If there is enough insulin in our blood stream, it tells the body to metabolize fats.

Carbohydrates is what increases blood sugar. The goal to treat diabetes is to have normal blood sugar (70 to 110). Also carbohydrates is what causes your body to produce more insulin which results in weight gain and eventual lose in the ability to produce insulin from burn out. It is absolutely critical to eat a very low carbohydrate diet.

stonehedge
stonehedge 2014-09-26 12:35:11 -0500 Report

I'm to busy to worry about exercise..guess I'm lucky but I can't keep up with all I want to do..that is my friend I'm thinking…no t.v. No couch time..

Sly Kitty
Sly Kitty 2014-09-26 11:26:21 -0500 Report

My exercise always was mostly moderate strength training with a little aerobic with flexing and balance. That is what worked best for me and what my trainer recommended.

Type1Lou
Type1Lou 2014-09-26 10:26:32 -0500 Report

I saw the same article Gabby! In June, I joined a health club and started working out at least twice a week (want to do three but my schedule interferes). I combine both aerobic and weight-resistance training and my workouts last 80 minutes. I reduce my pump's basal insulin delivery to 50% during the workout to avoid low BG's and feel the increased metabolism benefit into the day after with greater insulin sensitivity. And I'm firming up some of the flab too.