Exercise Select
Selecting the perfect exercise program for yourselves might
be one of life's most difficult choices.Ask your selves the
following five questions to evaluate the choices you may have
Do I enjoy the activity?
Can I do it for a lifetime?
Can I do it alone?
Is it convenient?
Can I fit it into my life style?
For better health, choose an aerobic activity.
Aerobic exercises use the large muscle groups, and improve
stamina and overall health. Ask your diabetes educator for
more information about aerobics.
Aerobic Exercise Options
Some aerobic activities you might enjoy:
Walking
Hiking
Jogging
Skating
Tennis
Rowing
Jumping rope
Aerobic Dancing
Ice hockey
Cross-country skiing
Swimming
Bicycling
Basketball
Stationary cycling
Stationary running
The following are NOT considered aerobic activities:
Baseball/Softball
Bowling
Football
Volleyball
Horseback riding
Golf
Your work out should consist of three phases:
A WARM UP is necessary to prepare the body for more strenuous
exercise and prevent injuries. Stretching and flexing muscles
are good warm-up activities.
The AEROBIC PHASE is the period of intense exercise. Heart
rate and respiration increase, while blood sugar level and
tension decrease, and calories are burned.
The COOL DOWN gradually returns your body to it's normal
state. Slower, less strenuous exercises prevent pooling of
blood in the arms and legs, which can cause fainting
Other practical ways to increase your activity.
Walking
You can walk to the store instead of driving, walk the dog,
park farther from your destination and walk the rest of the
way, get off the bus a stop or two early and walk the extra
few blocks. Walking is an ideal exercise no matter what your
age. It's safe and inexpensive, requires less strength than
many sports, and you don't need lessons to begin. You can
walk alone or with others, indoors or outside.
In addition to walking, there are other ways of being active
that don't even seem like exercise. Take the stairs instead
of the elevator. When watching television, get up and move
around during commercials. Use hand operated appliances rather
than electric ones. Mow the lawn, rake the leaves, wash the
car -- even washing windows or floors can provide good exercise
and burn calories.
|
