| How does exercise help diabetes?
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| | will have.
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| Exercise is a great way to help control
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| | « Walk instead of driving whenever
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| weight and it also lowers the blood sugar
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| | possible.
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| level. It also lowers a person's risk of
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| | « Take the stairs instead of the
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| heart disease - a condition that is very
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| | elevator
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| common in people who have diabetes.
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| | « Work in the garden or do some
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| Exercise can also help you feel better
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| | housecleaning every day
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| about yourself and increase your overall
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| | « Walk to the market; park your car ½
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| health.
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| | kilometer before the market.
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| What kind of exercises to be done?
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| | Are there any risks associated with
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| There are no specific exercises for one
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| | exercising for people with diabetes?
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| to do. Choose any cardio exercise
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| | There are some mild risks, but the
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| (walking, running, cycling, aerobics,
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| | benefits far outweigh the risks. So, its
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| skating, warm-ups and cool-downs, tennis,
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| | necessary to moderately exercise daily
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| etc.) - anything that increases the heart
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| | the right way.
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| rate. Aerobic exercise strengthens the
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| | Exercise changes the way in which the
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| heart and keeps the exerciser's muscles
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| | body reacts to insulin. Regular and
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| warm. Strength training builds stamina,
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| | strenuous exercise makes the body more
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| while improving both joints and muscles.
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| | sensitive to insulin, and thus, the blood
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| Warm-ups and cool-downs are essential for
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| | sugar level may suddenly get too low
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| the safety of the exerciser.
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| | after exercising. Therefore, it is
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| No matter what kind of exercise one does,
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| | important to check the blood sugar level
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| make sure to warm up before starting, and
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| | before and after exercising, and follow
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| cool down when done. To warm up, spend 5
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| | the doctor's advice as suggested for low
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| to 10 minutes doing a low-intensity
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| | blood sugar.
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| exercise such as walking. Then gently
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| | If the blood sugar level is too low or
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| stretch for another five to ten minutes.
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| | too high right before one starts
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| Repeat these steps after exercising to
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| | exercising, it is better to wait until
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| cool down.
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| | the level improves, and normalizes.
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| When you start an exercise program, go
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| | It is also important to keep a check on
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| slowly. Gradually increase the intensity
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| | blood sugar level if exercising in
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| and length of the workout as one
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| | extreme hot or cold conditions, because
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| gradually gets more fit.
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| | temperature affects how the body absorbs
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| Consult a doctor about what kind of
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| | insulin.
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| exercise is right for you, depending on
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| | Should one drink plenty of fluids during
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| whether one has any other health
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| | exercising?
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| problems.
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| | Yes. While exercising, our body uses more
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| 1. Aerobic exercise -
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| | fluid to keep the body temperature cool.
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| Aerobic exercise helps increase heart
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| | Therefore, by the time one feels thirsty,
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| rate, as well as breathing rate. This
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| | he may already be getting dehydrated.
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| makes one breathe more deeply and also
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| | Dehydration can seriously affect the
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| makes the heart work harder. It is best
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| | blood sugar level in the body. Drink
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| to aim for a total of about 30 minutes a
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| | plenty of fluids, water before, during
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| day, at least 5 days a week. Here are
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| | and after exercise. What safety tips to
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| some examples of aerobic exercises: -
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| | follow while exercising?
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| Take a brisk walk either outside or on a
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| | Exercise can affect and lower the blood
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| treadmill
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| | sugar level, so pay attention to possible
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| - Dance classes
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| | warning signs during workout such as:
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| - Swimming
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| | - Sudden change in heartbeat
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| - Jogging
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| | - if one starts sweating more
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| - Roller-skating
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| | - feels shaky, anxious or hungry
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| - Tennis or badminton
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| | - feeling weak or dizzy
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| - Indoor stationary bicycle
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| | If you feel this way, stop exercising and
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| 2. Strength training -
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| | check out on a doctor. It might be
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| Strength training, done several times a
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| | hypoglycemia or low blood sugar. It is
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| week, helps build strong bones and
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| | normally recommended to keep candy,
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| muscles. Some ways to do it:
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| | glucose biscuits or juice nearby to treat
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| - Join a gym to do strength training with
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| | hypoglycemia. Exercise tips for people
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| weights.
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| | with diabetes:
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| - Lift light weights at home
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| | - Talk to the doctor about the right
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| 3. Flexibility exercises -
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| | exercise for you.
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| Flexibility exercises, also called
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| | - Check blood sugar level before and
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| stretching, helps keep joints flexible
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| | after exercising.
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| and reduces the chances of injury during
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| | - Wear the proper shoes and socks, so as
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| other activities. Gentle stretching for 5
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| | to avoid infection and blisters.
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| to 10 minutes helps the body to warm up,
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| | - Drink plenty of fluid before, during
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| as well as get ready for aerobic
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| | and after exercising.
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| activities.
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| | - Warm up before exercising and cool down
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| 4. Be on the move throughout the day -
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| | afterward.
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| Being active helps burns calories. The
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| | - Have some juice handy in case blood
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| more you move around, the more energy one
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| | sugar level drops too low.
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