Exercise for When You Can’t Exercise!

The No Exercise to do on Those Days When You Can’t Exercise.

Found this short list….just two exercises that you can do on those days when you need to exercise, but just not able to do it!

Exercise is a necessary part of controlling Diabetes, but many of the suggested exercises are beyond the grip of many who should be exercising.

Other times, you may have a temporary disability like a sprained ankle or a cut on your foot…anything that prevents you from taking your daily walk or riding your bicycle or a trip to the gym.

These directions were on a leaflet passed out at my Doctor’s   office, just something he had printed as a tip for his diabetic patients.

Here are the directions for one very simple exercise that you can do sitting down!
Hope you will like and enjoy this different approach!

Breathing Exercise #1 The Bellows (or Stimulating) Breath

How to do it:

1. Inhale and exhale rapidly through your nose, keeping your mouth closed but relaxed.

Your breaths in and out should be equal in duration, but as short as possible. This is a noisy breathing exercise.

2. Try for three in-and-out breath cycles per second. This produces a quick movement of the diaphragm, suggesting a bellows.

Breathe normally after each cycle.

3. Do not do for more than 15 seconds on your first try.

Each time you practice the Stimulating Breath, you can increase your time by five seconds or so, until you reach a full minute.

Benefits:

“If done properly, you may feel invigorated, comparable to the heightened awareness you feel after a good workout.

You should feel the effort at the back of the neck, the diaphragm, the chest and the abdomen.
Try this breathing exercise the next time you need an energy boost and feel yourself reaching for a cup of coffee.”

Now for your second “Set” of no exercise exercises.

Sitting in a chair or your recliner or lying in the bed…contract every muscle in your body that you can find!

Hold for the count of  10, relax and repeat 10 times.

If sitting upright in a chair it helps to push down with your heels one time and your toes the next time…alternating.

When completed stretch all those muscles you found to give them a treat.

Just an added note.

I found when I was dieting full force to try and lose a few pounds that drinking more than one cup of Coffee a day affected my metabolism and I didn’t lose weight on the days I Coffee Splurged.

Not a scientific study, but just what I observed from keeping a daily food diary listing every morsel that went into my body…

Plus I weighed every morning before I even brushed my teeth and recorded that figure along with my fasting blood sugar…

Those two “trackers” were my solid gold indicators if I was reaching my goal of losing pounds and controlling blood sugar levels so I could control my diabetes.

Lack of exercise makes controlling blood sugar levels an almost impossible task, so any way that you can add even this small amount will help.

Plus it is something that you can do several times a day without a lot of effort.

And a note from my neighbor who has  a Cholesterol problem…as long as she gets in her daily walk, it stays down and she doesn’t have to go back on the medication.

Cararta at
http://fightdiabetes2.com

Visit us at SugarControlDiet on Facebook for more tips  and treasures.

Are You Suffering From Diabetes? A Special Report

Don't Like Diabetes

 

People who are prone to diabetes—especially those who have the disease in their family’s history—should consider that there is a great possibility that they or their kids might inherit the illness.

So, the best way to go about it is get educated  about the condition. The following are some the things that people who are prone to diabetes must consider:

1. TYPE OF DIABETES.

Experts say that the severity of diabetes can be determined through its types including “type 1 diabetes” also known as “juvenile diabetes” or “insulin-dependent diabetes” which is an auto-immune type targeting the body’s immune system.  Normally diagnosed in childhood, however adults do develop type 1 diabetes, but not as frequently as in children.

Formerly the least common type:  “type 2 diabetes” also known as “non-insulin-dependent diabetes mellitus” or “adult-onset diabetes” which is affected  eventually by the amount of insulin produced in the person’s body.
This is because of damage done to the pancreas by fat accumulation and the body itself (its cells) become resistant to insulin.

This eventually causes high sugar in the blood…. and then there is a third kind of diabetes:

“gestational diabetes” which  sometimes happens to   women who are   pregnant.  If a woman does develop this type of diabetes, she frequently later has type 2 diabetes.

2. SYMPTOMS. To know if you are suffering from diabetes , knowing the symptoms for each type would help you.

Those who suffering from type 1 diabetes would experience exceptional thirst, dryness of mouth despite taking in lots of fluid, the urgent need to urinate more often because of drinking more water.

Drastic loss of weight even if they are eating fairly well, exhaustion or feeling of being weak and  tired all the time.  Often blurring of vision in most cases.

For type 2 diabetes, sufferers experience often blurring of vision, wounds, sores, or cuts that takes a long time to heal, itchiness of skin in many parts of the body, frequent development of yeast infections, increased  thirst, drying of mouth, frequent urination, and mild to extreme leg pains.

Gestational diabetes symptoms are similar to the  other types it’s just that they are short termed because the disease ends once the woman gives birth. However, people who have this type of diabetes should be more careful because it can lead to type 2 if not monitored and treated immediately.

3. DIAGNOSIS. For a person to finally know whether he or she suffers from diabetes, tests for diagnosis are a must.

Although the symptoms can give you a hint whether you are suffering from the illness or not, relying on these are not enough. Experts say that only way to confirm if one has diabetes  is to get a test. Now, there are several types of tests that one can get including:

fasting plasma glucose test which, is considered as the most preferred test for people with diabetes.    It  requires a person to  fast at least eight hours or ideally the night before the test to ensure that the blood sample that will be drawn and examined for glucose levels is accurate.

– random blood glucose test which, unlike the Fasting Plasma Glucose test, doesn’t require fasting but the blood samples should be drawn out immediately after the person has eaten or has drunk something.

oral glucose tolerance test which requires the person to fast not less than 8 hours and prohibits him or her from smoking and drinking coffee before drawing the blood sample for the testing.

– glucose challenge test is for women who are prone to gestational diabetes when they are pregnant;

– impaired fasting glucose test which is considered as a new diagnostic category for people with diabetes. Here, blood sugar levels often can determine the probability of the person to develop diabetes.

It is amazing the different ways that people describe and  file away their own ideas of what diabetes is.

Basically diabetes could be placed in the category of a digestive disorder because how the body handles its food and the calories from the food changes.

By calories I mean sugar or glucose as that is the form that most food eaten is digested into so that it can be absorbed from the blood stream by the cells and converted into energy.

The exception of course is fat which is handled differently, but if fat from stored fat is used by the body, it must be converted back into glucose…. a merry go round of fat and sugar.

It is becoming more and more important for people to educate themselves about this disease.  It is now an epidemic and the side effects that affect the rest of your body are such things as strokes, heart attacks, blindness, amputation of limbs…the list seems endless.

Share your knowledge with your friends and family, especially if anyone is overweight.  Being above the ideal body weight for your height and activity level is almost a precursor for developing diabetes.