▪️Type 2 is the most common Type of Diabetes seen in the World
▪️It is characterized by an raise in the blood glucose level resulting from a relative insulin deficiency or insulin resistance or both.
▪️ It is also called as adult type of diabetes.
Causes of diabetes
▪️ Genes
▪️ Obesity
▪️ Broken beta cells
Risk Factors of diabetes
▪️Age 45 or above
▪️ Hipertension or high BP
▪️ Obesity/overweight
▪️ Smoking
▪️Alcoholism
▪️ No exercise
▪️ Stress
Symptoms
▪️ Lack of energy
▪️ Increased appetite
▪️ Fatigue
▪️ Weight loss
▪️ Excessive thirst
▪️ Excessive urination
HOW TO REDUCE DIABETES VIA EXERCISE
The importance of different modes of exercises in patients with type 2 diabetes is due to
◆ Increasing uptake of glucose by muscles
◆Altering lipid levels
◆Increasing high density lipoprotein
◆Decreasing triglyceride and total cholesterol
Different Studies shows that about one hour of moderate-intensity or half hour of #vigorous-intensity aerobic physical activity per week, such as brisk #walking, with no more than 1 or 2 days off in a row, reduces the risk of developing type 2 diabetes regardless of the degree of adiposity.
Combined #diet and #physical activity promotion programs are effective at decreasing diabetes incidence.
1️⃣ Start with a preliminary #resistance exercise: It can be done for 1–2 days per week, and for 15–30 minutes per session.
2️⃣ Practicing an #aerobic exercise for a minimum of 30 minutes per session of 5 days per week.
3️⃣ Doing a regular resistance exercise for a minimum of 30 minutes per session of up to 2 or more days per week.
Some useful aerobic exercises:
▪️Walking for 30–60 minutes, three times per week is a great and easy way to increase physical activity.
▪️ Swimming helps to stretch and relax muscles
▪️ Though it is not easily accessible for all diabetics individuals, stationary #bicycling indoors is another useful form aerobics exercise
Resistance /Strengthening Exercises can be performedby
▪️ Exercising against gravity
▪️ Exercising against the resistance of water
▪️ Exercising against a resistance band
▪️ Exercising with weight
▪️ Exercising using your own body weight as the load
Muscle tone and joint flexibility exercises to keep the joints flexible and reduce the chances of injury during other activities
▪️ Calf stretching exercise
▪️ Sitting hamstring stretch exercise
▪️ Plantar fascia stretching exercise.
▪️ Hip flexors and adductors stretch exercise
▪️ Biceps and triceps stretching exercise