TYPES OF EXERCISE

 

There are all types of exercises out there, but what we have are types that are mainly fit for people who are learning more about Type II diabetes, and people who have Type II diabetes.

There is such a thing called "a moderate amount" of physical activity. It can be achieved in a variety of ways. Everyone can select activities which fit their daily lives and that they enjoy! Below are examples of activities and the corresponding moderate amounts of each.

 

 

 

Activity

Amount

Playing volleyball

45 min.

Shooting basketball

30 min

Playing a game of basketball

15 to 20 min.

Water aerobics

30 min.

Running 1 1/2 miles in

15 min.

Stairstepper

15 min.

Walking 1 3/4 miles in

35 min.

Walking 2 miles in

30 min.

Shoveling snow

15 min.

Bicycling 4 miles in

15 min.

Washing and waxing car

45 to 60 min.

Dancing fast (social)

30 min.

Pushing a stroller 1 1/2 miles in

30 min.

 

There are many, many other types of exercise that you and people all around the world can be doing each and every day. An example is; exercises for pregnant women. There are some exercises that are specifically for pregnant women and there are some exercises that woman should not even try.

Remember! Exercise takes a great deal of patience!

For best results, exercise at least 5 times a week for at least 30 minutes each time.

A really important part of exercising is bending and stretching before and after your workout. Here is a list of important stretches and small exercises that everyone should remember:

Bending and Stretching:

Stand with legs apart, bend forward, backward, and to each side.

 

 

Exercises lying down on the bed or the floor:

 

 

Foot and toe exercises. Wiggle and circle toes of both feet.

Then circle each foot, first in one direction, then the other.

Rolling: Lying on your back, raise arms high over your head as you can. Stretch, then roll side to side slowly. Repeat with the other knee.

 

Head/shoulder lifts: Lying on your back, take a deep breath. As you exhale, lift your head and shoulders.

 

Leg circles: Lying on your side, raise one leg and move it in a circular pattern. Turn and repeat with the other leg.

 

 

Exercises sitting up in a chair:

 

Arm Circles: Raise both arms in front of you. Make a big circle with each arm, first in one direction and then the opposite direction. Next, stretch arms out to your sides. Move arms in one direction and then in the opposite direction.

Push up: While seated, push down on the arms of your chair and try to lift your body off the seat.

 

 

A person's workout should consist of three phases:

 

Warm Up: The warm up is necessary to prepare the body for more strenuous exercise and prevent injuries.

- Bending and stretching muscles are good warm up activities.

The Aerobic Phase: The aerobic phase is where the intense exercise comes in.

  • Calories are burned.
  • Heart rate increases.
  • Blood sugar level, tension, and stress decrease.

The Cool Down: The cool down slowly returns the body to its normal state. Less strenuous and slower exercises will prevent pooling of blood in the arms and legs, which can cause fainting.

 

 

 

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