New Series: 10 Ways to Get More Exercise!

In today's busy, busy world, one of the most challenging and yet most important things we can do for our health is find the time to exercise. It's certainly not easy, even for the most dedicated of us! Exercise is an essential part of a healthy lifestyle. Yet most of us do not get the exercise we need, and many do not exercise at all. A 2010 study found that only 20.7% of adults fully met the guidelines for both aerobic and muscle-strengthening activity, and 49.1% met the guidelines for neither. (http://www.cdc.gov/nchs/data/hus/hus11.pdf)

And yet there is strong evidence that regular physical activity in adults lowers the risk of early death, type 2 diabetes, metabolic syndrome and an adverse blood lipid profile; there is also strong evidence that it helps prevent weight gain and reduces depression. (http://www.ideafit.com/fitness-library/benefits-of-exercise)

This month we are starting a new series on how to get more exercise in your life. Most of these are short and simple tips, or easy steps you can take to incorporate more exercise into your daily routine.

Each week we will share a tip, and also an exercise video so you can work out right along with us! We'll try to relate the videos to the tips each week, but sometimes they'll just be a workout we thought you'd find fun, or a quickie workout you can fit in pretty much anytime you have a few minutes.

This week we're starting off easy. :-)

Tip #1: Start Slowly
 
As with any endeavor, it is imperative that you start slowly but steadily. If you begin your new exercise regimen too hastily and with too much zeal, chances are that you are likely to burn out and run out of gas very soon. Plan your exercise routine by slowly getting used to exercising as part of your daily or weekly routine. Start out with a few minutes each day just to get your mind and your body accustomed to what is taking place. All new change is usually met with resistance, no matter how good the intentions.

Be sure to check back Thursday for a quick, fun workout video that will get you moving and having fun!

Exercise & Type 2 Diabetes: Why You Should Care

One of the most logical and doable ways to lower blood sugar, eliminate the dangers of “cardiovascular disease,” and improve your health and welfare in general is exercise.

In spite of that, in today’s inactive world where almost every task can be carried out online, from the ergonomic chair in front of a computer, or even via text messaging, getting people to exercise more can be a hard argument to win.

The Weight of Exercise

Prevalence of diabetes worldwide in 2000 (per 1000 inhabitants). (Photo credit: Wikipedia)

Everyone should exercise, yet the health experts tell us that only 30% of the United States population gets the recommended thirty minutes of daily physical activity, and 25% are not active at all. In fact, inactivity is thought to be one of the key reasons for the surge of type 2 diabetes in the U.S., because inactivity and obesity promote insulin resistance.

The good news is that it is never too late to get moving, and exercise is one of the easiest ways to start controlling your diabetes. For people with type 2 diabetes in particular, exercise can improve insulin sensitivity, lower the risk of heart disease, and promote weight loss.

Type 2 Diabetes

Diabetes is on the rise. The number of people diagnosed with diabetes every year increased by 48% between 1980 and 1994. Nearly all the new cases are Type 2 Diabetes, or adult-onset, the kind that moves in around middle age. Symptoms of Type 2 Diabetes include increased thirst, appetite, and need to urinate; feeling tired, edgy, or sick to the stomach; blurred vision; tingling or loss of feeling in the hands.

The causes of type 2 diabetes are complex and not completely understood, although research is uncovering new clues at a rapid pace.

However, it has already been proven that one of the reasons for the boom in type 2 diabetes is the widening of waistbands and the trend toward a more deskbound and inactive lifestyle in the United States and other developed countries. In America, the shift has been striking; in the 1990s alone, obesity increased by 61% and diagnosed diabetes by 49%.

For this reason, health experts encourage those who already have type 2 diabetes, or have precursors to diabetes, to start gaining the benefits of regular exercise and see what it can do for them. Without exercise, people have the tendency to become obese. Once they are obese, they have a much higher risk of developing type 2 diabetes.

Today, the U.S. Department of Health and Human Services reports that over 80% of people with type 2 diabetes are clinically overweight. Therefore, it is high time that people, whether inflicted with type 2 diabetes or not, should get started on a physical exercise routine as soon as possible.

Getting Started

The first order of business with any exercise plan, especially if you are a “dyed-in-the-wool” couch potato, is to consult with your health care provider. If you have cardiac risk factors, your health care provider may want to perform a stress test to establish a safe level of exercise for you.

Certain diabetic complications will also dictate what type of exercise program you can take on. Activities like weightlifting, jogging, or high-impact aerobics can possibly pose a risk for people with diabetic retinopathy due to the risk for further blood vessel damage and possible retinal detachment.

If you are already active in sports or work out regularly, it will still benefit you to discuss your regular routine with your doctor. If you are taking insulin, you may need to take special precautions to prevent hypoglycemia during your workout.

Health (Photo credit: Tax Credits)

Start Slow

For those who have type 2 diabetes, your exercise routine can be as simple as a brisk nightly neighborhood walk. If you have not been very active before now, start slowly and work your way up. Walk the dog or get out in the yard and rake. Take the stairs instead of the elevator. Park in the back of the lot and walk. Every little bit does work, in fact, it really helps a lot.

As little as 15 to 30 minutes of daily, heart-pumping exercise can make a big difference in your blood glucose control and your risk of developing diabetic complications. One of the easiest and least expensive ways of getting moving is to start a walking program. All you need is a good pair of well-fitting, supportive shoes and a direction to head in.

Indeed, you do not have to waste too many expenses on costly “health club memberships,” or the most up-to-date health device to start pumping those fats out. What you need is the willingness and the determination to start exercising to a healthier, type 2 diabetes-free life.

The results will be the best reward possible - a longer, healthier, and happier life.

For ideas for fun ways to exercise that will keep you in shape with a minimal time commitment, be sure to keep an eye on this blog - or visit http://www.newholisticliving.com/exercise.html.