How Diabetes Can Be Controlled In Physical Education?
Being More Active Is Better for You – If you have, being active makes your body more sensitive to (the hormone that allows cells in your body to use blood sugar for energy), which helps manage your diabetes. Physical activity also helps control blood sugar levels and lowers your risk of and, 
Being physically active can be fun. When it’s possible, go outside with a friend, connect, and enjoy the weather. Some additional benefits include:
Maintaining a healthy weight Losing weight, if needed Feeling happier Sleeping better Improving your memory Controlling your blood pressure Lowering LDL (“bad”) cholesterol and raising HDL (“good”) cholesterol
Contents
How can physical activity control diabetes?
Aerobic Exercise Training – People with diabetes should perform aerobic exercise regularly. Aerobic activity bouts should ideally last at least 10 min, with the goal of ∼30 min/day or more, most days of the week for adults with type 2 diabetes. Daily exercise, or at least not allowing more than 2 days to elapse between exercise sessions, is recommended to decrease insulin resistance, regardless of diabetes type (16,19).
- Over time, activities should progress in intensity, frequency, and/or duration to at least 150 min/week of moderate-intensity exercise.
- Adults able to run at 6 miles/h (9.7 km/h) for at least 25 min can benefit sufficiently from shorter-duration vigorous-intensity activity (75 min/week).
- Many adults, including most with type 2 diabetes, would be unable or unwilling to participate in such intense exercise and should engage in moderate exercise for the recommended duration (Table 3).
Table 3 Exercise training recommendations: types of exercise, intensity, duration, frequency, and progression
| Aerobic | Resistance | Flexibility and Balance | |
|---|---|---|---|
| Type of exercise |
Prolonged, rhythmic activities using large muscle groups (e.g., walking, cycling, and swimming) May be done continuously or as HIIT |
Resistance machines, free weights, resistance bands, and/or body weight as resistance exercises |
Stretching: static, dynamic, and other stretching; yoga Balance (for older adults): practice standing on one leg, exercises using balance equipment, lower-body and core resistance exercises, tai chi |
| Intensity |
Moderate to vigorous (subjectively experienced as “moderate” to “very hard”) |
Moderate (e.g., 15 repetitions of an exercise that can be repeated no more than 15 times) to vigorous (e.g., 6–8 repetitions of an exercise that can be repeated no more than 6–8 times) |
Stretch to the point of tightness or slight discomfort Balance exercises of light to moderate intensity |
| Duration |
At least 150 min/week at moderate to vigorous intensity for most adults with diabetes For adults able to run steadily at 6 miles per h (9.7 km/h) for 25 min, 75 min/week of vigorous activity may provide similar cardioprotective and metabolic benefits |
At least 8–10 exercises with completion of 1–3 sets of 10–15 repetitions to near fatigue per set on every exercise early in training |
Hold static or do dynamic stretch for 10−30 s; 2−4 repetitions of each exercise Balance training can be any duration |
| Frequency |
3–7 days/week, with no more than 2 consecutive days without exercise |
A minimum of 2 nonconsecutive days/week, but preferably 3 |
Flexibility: ≥2−3 days/week Balance: ≥2−3 days/week |
| Progression |
A greater emphasis should be placed on vigorous intensity aerobic exercise if fitness is a primary goal of exercise and not contraindicated by complications Both HIIT and continuous exercise training are appropriate activities for most individuals with diabetes |
Beginning training intensity should be moderate, involving 10−15 repetitions per set, with increases in weight or resistance undertaken with a lower number of repetitions (8−10) only after the target number of repetitions per set can consistently be exceeded Increase in resistance can be followed by a greater number of sets and finally by increased training frequency |
Continue to work on flexibility and balance training, increasing duration and/or frequency to progress over time |
table>
Prolonged, rhythmic activities using large muscle groups (e.g., walking, cycling, and swimming) May be done continuously or as HIIT
Resistance machines, free weights, resistance bands, and/or body weight as resistance exercises
Stretching: static, dynamic, and other stretching; yoga Balance (for older adults): practice standing on one leg, exercises using balance equipment, lower-body and core resistance exercises, tai chi
Moderate to vigorous (subjectively experienced as “moderate” to “very hard”)
Moderate (e.g., 15 repetitions of an exercise that can be repeated no more than 15 times) to vigorous (e.g., 6–8 repetitions of an exercise that can be repeated no more than 6–8 times)
Stretch to the point of tightness or slight discomfort Balance exercises of light to moderate intensity
At least 150 min/week at moderate to vigorous intensity for most adults with diabetes For adults able to run steadily at 6 miles per h (9.7 km/h) for 25 min, 75 min/week of vigorous activity may provide similar cardioprotective and metabolic benefits
At least 8–10 exercises with completion of 1–3 sets of 10–15 repetitions to near fatigue per set on every exercise early in training
Hold static or do dynamic stretch for 10−30 s; 2−4 repetitions of each exercise Balance training can be any duration
3–7 days/week, with no more than 2 consecutive days without exercise
A minimum of 2 nonconsecutive days/week, but preferably 3
Flexibility: ≥2−3 days/week Balance: ≥2−3 days/week
A greater emphasis should be placed on vigorous intensity aerobic exercise if fitness is a primary goal of exercise and not contraindicated by complications Both HIIT and continuous exercise training are appropriate activities for most individuals with diabetes
Beginning training intensity should be moderate, involving 10−15 repetitions per set, with increases in weight or resistance undertaken with a lower number of repetitions (8−10) only after the target number of repetitions per set can consistently be exceeded Increase in resistance can be followed by a greater number of sets and finally by increased training frequency
Continue to work on flexibility and balance training, increasing duration and/or frequency to progress over time
Youth with type 1 or type 2 diabetes should follow general recommendations for children and adolescents. These include 60 min/day or more of moderate- or vigorous-intensity aerobic activity, with vigorous, muscle-strengthening, and bone-strengthening activities at least 3 days/week (9).
Low-volume HIIT, which involves short bursts of very intense activity interspersed with longer periods of recovery at low to moderate intensity, is an alternative approach to continuous aerobic activity (16,19). However, its safety and efficacy remain unclear for some adults with diabetes (114,115). Those who wish to perform HIIT should be clinically stable, have been participating at least in regular moderate-intensity exercise, and likely be supervised at least initially (116).
The risks with advanced disease are unclear (116), and continuous, moderate-intensity exercise may be safer (117). The optimal HIIT training protocol has yet to be determined.
View complete answer
What is diabetes and how can it be controlled?
With diabetes, your body either doesn’t make enough insulin or can’t use it as well as it should. Diabetes is a chronic (long-lasting) health condition that affects how your body turns food into energy. Your body breaks down most of the food you eat into sugar (glucose) and releases it into your bloodstream.
When your blood sugar goes up, it signals your pancreas to release insulin. Insulin acts like a key to let the blood sugar into your body’s cells for use as energy. With diabetes, your body doesn’t make enough insulin or can’t use it as well as it should. When there isn’t enough insulin or cells stop responding to insulin, too much blood sugar stays in your bloodstream.
Over time, that can cause serious health problems, such as heart disease, vision loss, and kidney disease, There isn’t a cure yet for diabetes, but losing weight, eating healthy food, and being active can really help. Other things you can do to help:
Take medicine as prescribed. Get diabetes self-management education and support. Make and keep health care appointments.
More than 37 million US adults have diabetes, and 1 in 5 of them don’t know they have it. Diabetes is the seventh leading cause of death in the United States. Diabetes is the No.1 cause of kidney failure, lower-limb amputations, and adult blindness. In the last 20 years, the number of adults diagnosed with diabetes has more than doubled,
What type of exercise is good for diabetes?
5 exercises for people with diabetes – Try to make a habit of doing the following exercises on a regular basis, Cotey says. They’ll give you the maximum benefits to help you manage your diabetes, and are relatively easy to fit in each day.
- Walking — Because anyone can do it almost anywhere, walking is the most popular exercise and highly recommended for people with diabetes. Spending 30 minutes of brisk walking, five times each week is a great way to increase your physical activity. You can even break this 30 minutes down into 10-minute sessions three times a day.
- Tai Chi —This Chinese form of exercise uses slow, smooth body movements to relax the mind and body. Studies have shown those who complete tai chi sessions show significant improvement in blood sugar control. They also report increased vitality, energy and mental health.
- Yoga — A traditional form of exercise, yoga incorporates fluid movements that build flexibility, strength and balance. It’s helpful for people with a variety of chronic conditions, including diabetes. It lowers stress and improves nerve function, which leads to an increased state of mental health and wellness. According to the ADA, yoga may improve blood glucose levels due to improved muscle mass.
- Dancing — Dancing is not only great for your body. The mental work to remember dance steps and sequences actually boosts brain power and improves memory. For those with diabetes, it is a fun and exciting way to increase physical activity, promote weight loss, improve flexibility, lower blood sugar and reduce stress. Chair dancing, which incorporates the use of a chair to support people with limited physical abilities, makes dancing an option for many people. In just 30 minutes, a 150-pound adult can burn up to 150 calories.
- Swimming — Swimming stretches and relaxes your muscles and doesn’t put pressure on your joints, which is great for people with diabetes. For those with diabetes or at risk for developing diabetes, studies show it improves cholesterol levels, burns calories and lowers stress levels. To get the most benefit from swimming, we recommend that you swim at least three times a week for at least ten minutes and gradually increase the length of the workout. Lastly, let the lifeguard know that you have diabetes before you get in the pool.
What are 3 ways diabetes can be cured or controlled?
Treatment – Depending on what type of diabetes you have, blood sugar monitoring, insulin and oral drugs may be part of your treatment. Eating a healthy diet, staying at a healthy weight and getting regular physical activity also are important parts of managing diabetes.
View complete answer
Why should we control diabetes?
It’s important to keep your blood sugar levels in your target range as much as possible to help prevent or delay long-term, serious health problems, such as heart disease, vision loss, and kidney disease, Staying in your target range can also help improve your energy and mood. Find answers below to common questions about blood sugar for people with diabetes.
View complete answer
How to control diabetes by diet and exercise?
Eat superfoods that fuel your body, such as: –
Heart healthy fats, such as olive oil, nuts and seeds, salmon, and avocado.Whole foods, such as whole grains, fresh fruits and vegetables, and legumes.Non-starchy vegetables like broccoli, spinach, cucumbers, mushrooms, and peppers.Protein-rich foods such as black beans, black-eyed peas, poultry (chicken or turkey) without the skin, and fish such as Albacore tuna and mackerel.
Can diabetes be controlled or cured?
What lifestyle changes can help me manage my diabetes? – Even though there’s no diabetes cure, diabetes can be treated and controlled, and some people may go into remission. To manage diabetes effectively, you need to do the following: Manage your blood sugar levels,
- Now what to do to help keep them as near to normal as possible every day: Check your glucose levels frequently.
- Take your diabetes medicine regularly.
- And balance your food intake with medication, exercise, stress management, and good sleep habits.
- Plan what you eat at each meal.
- Stick to your diabetes eating plan as often as possible.
Bring healthy snacks with you. You’ll be less likely to snack on empty calories. Exercise regularly. Exercise helps you keep you fit, burns calories, and helps normalize your blood glucose levels. Keep up with your medical appointments. That includes your doctor, diabetes educator, ophthalmologist, dentist, podiatrist, and other health care professionals.
Weight Loss Surgery After weight loss surgery, many people with type 2 diabetes see their blood sugar levels return to near normal. Some experts call this a remission. It’s not unusual for people to no longer need diabetes medicines after weight loss surgery, The more weight a person loses after surgery, the greater improvement in blood sugar control.
After surgery, if extra weight returns, your diabetes can return too. Reaching and keeping a healthy weight are very important for managing diabetes. You should also follow your recommended diabetes diet, exercise regularly, manage your stress, and see your doctor regularly for necessary checkups.
View complete answer
How much exercise to prevent diabetes?
How To Benefit From Physical Activity – The goal is to get at least 150 minutes per week of moderate-intensity physical activity. One way to do this is to try to fit in at least 20 to 25 minutes of activity every day. Also, on 2 or more days a week, include activities that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
Walking briskly Doing housework Mowing the lawn Dancing Swimming Bicycling Playing Sports
These activities work your large muscles, increase your heart rate, and make you breathe harder, which are important goals for fitness. Stretching helps to make you flexible and prevent soreness after being physically active. Find out more by reading,
View complete answer
Can diabetes be cured or controlled?
What lifestyle changes can help me manage my diabetes? – Even though there’s no diabetes cure, diabetes can be treated and controlled, and some people may go into remission. To manage diabetes effectively, you need to do the following: Manage your blood sugar levels,
Now what to do to help keep them as near to normal as possible every day: Check your glucose levels frequently. Take your diabetes medicine regularly. And balance your food intake with medication, exercise, stress management, and good sleep habits. Plan what you eat at each meal. Stick to your diabetes eating plan as often as possible.
Bring healthy snacks with you. You’ll be less likely to snack on empty calories. Exercise regularly. Exercise helps you keep you fit, burns calories, and helps normalize your blood glucose levels. Keep up with your medical appointments. That includes your doctor, diabetes educator, ophthalmologist, dentist, podiatrist, and other health care professionals.
- Weight Loss Surgery After weight loss surgery, many people with type 2 diabetes see their blood sugar levels return to near normal.
- Some experts call this a remission.
- It’s not unusual for people to no longer need diabetes medicines after weight loss surgery,
- The more weight a person loses after surgery, the greater improvement in blood sugar control.
After surgery, if extra weight returns, your diabetes can return too. Reaching and keeping a healthy weight are very important for managing diabetes. You should also follow your recommended diabetes diet, exercise regularly, manage your stress, and see your doctor regularly for necessary checkups.
View complete answer
