Empowering Diabetic Fitness: 7 Essential Tips to Manage Diabetes Through Movement - Dr Kalyan Kumar Gangopadhyay
The growing diabetes epidemic is a global concern, with India, and particularly the vibrant city of Kolkata, experiencing a significant surge in diabetes cases. Here are 7 essential tips for diabetic fitness. These practical guidelines play a pivotal role in managing the increasing prevalence of diabetes by offering effective strategies to combat this chronic condition.
The Escalating Diabetes Crisis: In India, where cultural traditions and a rich culinary heritage often revolve around delectable, high-calorie foods, the prevalence of diabetes has reached alarming levels. Contributing factors include sedentary lifestyles, unhealthy dietary choices, and a genetic predisposition that makes India one of the world's diabetes hotspots.
The bustling streets of Kolkata, known for its dynamic culture and delectable street food, bear witness to an increasing number of individuals grappling with the challenges of diabetes. This surge in cases highlights the urgent need for effective strategies to address this widespread health crisis.
1. Benefits of Exercise:
These 7 tips start with the fundamental importance of exercise for individuals with diabetes. The advantages are multifaceted, including a notable reduction in HbA1C, which rivals the effects of some diabetes medications. Exercise is also likened to a blood pressure-lowering medication, reducing both systolic and diastolic measurements.
Furthermore, exercise supports weight loss and may lead to an additional drop in blood pressure for every kilogram shed. It's not just about numbers; exercise releases endorphins, known as "happy hormones," which enhance mood, reduce stress, and contribute to an overall sense of well-being. Additionally, regular physical activity can help improve cholesterol levels, promoting better cardiovascular health in diabetic individuals.
2. Exercise Recommendation in Diabetes:
The second tip centers on the recommended exercise regimen for diabetics. It suggests dedicating a minimum of 150 minutes each week to moderate-intensity exercise. Moderate-intensity activities include brisk walking, which is easily accessible to most individuals.
Unfortunately, statistics reveal that less than 40% of diabetic patients meet this exercise target, highlighting the need for awareness and motivation to adopt a healthier lifestyle.
3. Timing of Exercise:
A common misconception is addressed in the third tip, as it debunk the myth that exercise must exclusively take place in the morning. This erroneous belief can limit the opportunities for many individuals with busy schedules to engage in physical activity.
Research supports the notion that exercising in the morning may improve cholesterol levels, while exercising 30 minutes after meals can help control post-meal blood sugar spikes. Consequently, the recommendation is to split exercise sessions throughout the day, thereby reaping both these benefits.
4. Types of Exercise:
The fourth tip broadens the perspective on exercise, emphasizing that it extends beyond the walls of a gym. Simple and accessible activities like brisk walking are highlighted for their positive impact on blood sugar control and overall well-being. For individuals with joint pain or limitations, swimming is suggested as a low-impact option.
In addition, for those who are not proficient swimmers, walking in chest-deep water offers an excellent alternative, as the buoyancy reduces the load on joints, minimizing or eliminating discomfort. The tip also encourages individuals to embrace every opportunity for physical activity in daily life, from on-the-spot walking while watching television to getting off public transportation a kilometer away from the destination and covering the rest of the distance on foot.
5. Exercise to Prevent Falls:
Aging individuals with diabetes are at increased risk of falls due to weakened muscles responsible for maintaining balance. The fifth tip underscores the significance of muscle strengthening to prevent falls and associated injuries.
It recommends simple yet effective exercises such as one-foot balancing, walking heel to toe in a straight line, and the ability to stand up from a seated position without the use of hands. These exercises not only enhance balance and stability but also contribute to overall physical fitness and well-being.
6. Exercise to Prevent Frozen Shoulder:
Frozen shoulder, a common ailment among diabetes patients, is addressed in the sixth tip. This painful condition restricts the range of motion in the shoulder joint. However, it can be mitigated through simple exercises. Patients are advised to stand and lean slightly over a table, allowing one arm to swing in a small circle.
Alternatively, a three-foot-long towel can be employed to stretch the shoulders. These straightforward exercises help maintain shoulder flexibility and prevent the debilitating effects of a frozen shoulder, enhancing the quality of life for diabetic individuals.
7. Exercise While Working on the Computer:
In our modern age, where many individuals spend prolonged hours working on laptops or computers, the seventh tip introduces a simple exercise known as the "Soleus push up." This exercise, which can be performed while seated, has been shown to significantly lower blood sugar levels.
By resting the feet on the floor with knees bent at a right angle and lifting the heels up and down while keeping the toes on the ground, the soleus muscle is activated. This particular muscle possesses the unique ability to directly absorb glucose from the bloodstream when active, making it a valuable ally in blood sugar control.
Moreover, the soleus muscle can be exercised for extended periods without significant fatigue, making it a convenient option for those with desk jobs.
Conclusion:
In conclusion, these 7 essential tips for diabetic fitness are not merely suggestions but a call to action for individuals in the face of the diabetes epidemic.
