Most
of us spend our workdays seating in front of a computer, get home to spend more
hours sitting in front of a TV and wonder why we have health issues. This
sedentary lifestyle is one of the main areas wreaking havoc on our health and
increasing the risk of developing various illnesses including type 2 diabetes
and the symptoms of diabetes. The good news is that even making small changes
can make a huge impact in the fight against Type 2 diabetes.
Type
2 diabetes has generally been classified as adult onset diabetes unlike Type 1
diabetes which usually begins in childhood and requires a lifetime of insulin
injections. The alarming fact about type 2 diabetes is that it has started
showing up in younger and younger people including children especially in the
past decade as this type of diabetes has become an epidemic mainly due to food choices
as well as sedentary lifestyles.
Being
overweight without a doubt increases the risk of developing Type 2 diabetes.
Type 2 diabetes and the symptoms of diabetes related to this type are affected
more positively by making positive changes in diet and including physical
activity.
What
is Diabetes?
When
food is consumed especially carbohydrates, the body converts the carbs into
glucose which represents the simplest form of sugar. This glucose is then
placed in the blood stream and must be removed and distributed to the various
body cells that need this glucose for energy. The pancreas produces insulin
which is responsible for removing this glucose from the blood and distributing
it to the cells. When there are problems with insulin, this glucose cannot be
removed from the blood and distributed to the cells and is instead secreted
through urine thereby starving the cells of needed fuel and leading to the
various symptoms of diabetes as well as diabetes related complications that may
prove fatal.
With
Type 1 diabetes, through a defect of unknown origin, the pancreas does not
produce any insulin or too little insulin which makes this type insulin
dependent through the daily injections of insulin in order for the diabetic to
survive.
With
Type 2 diabetes, the body may produce too little or may ignore the insulin
produced for various reasons one of which is having too many fat cells in the
body due to obesity leading to a resistance to insulin and the various symptoms
of diabetes. This type of diabetes is not insulin dependent but serious cases
may require some insulin injections or need diabetes medication.
While
Type 1 diabetes is usually a lifelong illness, making important changes with
diet and exercise can not only help with Type 2 diabetes management but in some
cases may cure this diabetes and the various symptoms of diabetes. The vast
majority of Type 2 diabetes cases have been identified as being overweight and
obese so it cannot be a coincidence that they suffer from this disease.
Exercise
and Type 2 Diabetes
Regular
exercise is necessary to maintain one's health and wellbeing. It strengthens
the bones, tones up the heart and various other muscles, lowers blood pressure,
helps raise good cholesterol levels (HDL), increases levels of endurance, helps
to relieve stress, aids in weight management, strengthens the respiratory
system, leads to feeling of achievement on completion of the workout, etc.
Another
of the important benefits especially for a diabetic is that exercise promotes
the movement of blood sugars from the bloodstream to the cells that need this
source of energy. It also improves the ability of the cells to respond to
insulin which means that their need for insulin is decreased since the cells
become more efficient with regular exercise. With all these benefits, it makes
no sense to not incorporate exercise into one's life.
Changing
Habits to Beat Type 2 Diabetes
Going
from a sedentary lifestyle to an active lifestyle can be one of the hardest
things to do even if your body demands it. You have to determine for yourself
what your focus is going to be and live with your decision. If your focus is
the pain or discomfort of exercise or not believing that it will work for you,
the joy of being a couch potato and not exerting yourself, you will not be
motivated to workout. If you change your focus to health and the many benefits
of exercise and the sense of achievement you will have when you beat diabetes
or other illnesses, you will make the decision to workout and stick to this
decision even when you just want to sit in front of the TV and eat.
Helpful
Tips To Make Exercise Work For You
- Start small and set realistic goals. If it
has been a while since you have worked out, start by doing ten minutes and keep
building upon this as you get used to the exercise and as your endurance levels
increase.
- Start with a simple walk which is one
activity that is considered ideal for diabetics. Do not make excuses about not
being able to afford gym membership or being embarrassed about being around
other people in a gym setting. Everyone can walk around the neighborhood or
during a lunch break, etc.
- Exercise should ideally be for at least 30
minutes in order to reap any benefits so take your time to build up to this.
- The many positive benefits of exercise last
for only a couple of days at most so you should try to exercise at least every
other day.
- Remember to stay hydrated which is a
problem for many diabetics.
Do
remember as a diabetic that you must first get the go ahead from your doctor
before beginning any exercise regimen so that you avoid doing too much too soon
or doing the wrong exercise. Not all exercise is suitable for diabetics. For
instance, one of the symptoms of diabetes is neuropathy which means numbness in
the nerves especially those in the legs and feet. Warning signs of this
condition may include tingling, numbness, burning or pain in the legs and feet.
For someone who is dealing with this, jogging may not be advisable and he or
she will need to find another form of exercise under the guidance of a doctor.
Article
Source: http://EzineArticles.com/6321171
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