Diabetes cure : Diabetes exercise to lower your blood sugar levels

An article from the January 20, 2003 edition of Newsweek Magazine said that the risk of getting diabetes is 30% lower with three hours per week of brisk walking. Of course exercise can also reduce your need for medication if you already have diabetes and can help to keep your blood sugar under control contributing to a diabetes cure. Exercise also helps to prevent heart disease.  Here are some tips to get you started or to improve an existing exercise program.
* See the note at the bottom of the page for cautions.

  1. Find a friend or relative to be your “exercise buddy”. I’ve been hiking 3-5 miles a day for over 20 years because I meet a friend every weekday morning. I know she expects me to be there, so I always show up. I’d feel really guilty if I didn’t make it to her house. Having an “exercise buddy” really works!

  2. Start your program slowly and add a little more walking time each week. Often what stops people from really developing an exercise habit, is that they do too much and get tired and sore. That leads them to stop exercising. We don’t want that to happen to you!

  3. Walk at least half an hour per day – did you know that walking significantly lowers blood pressure as well as blood sugar? You can test this for yourself at home. Before you walk, check your blood pressure and blood glucose levels. Check them again after your walk and see how many points lower they are. Keep a diary to remind you how much exercise helps to keep you healthy. * See the note below before starting a new exercise program.

  4. Try doing your main exercise in the morning. That way your body is energized and your metabolism revved up and ready to go for the day ahead!

  5. When walking on a flat surface, to get an extra workout, use walking or ski poles – they give you an excellent upper body work-out! Plus, they help keep you balanced and safe so you’re less likely to fall. They also can help you with your balance in wet or snowy weather. Don’t try this tip unless you already have been walking regularly, it’s strenuous! See * below.

  6. Hike…find a park, open space or even your city streets with some hills and walk up and down the hills. Hill walking is an excellent cardiovascular workout. Remember to start gradually and work up to longer walks, then steeper hills over time. See * below

  7. Use light weights – you’d be amazed at how strong your arms and upper back will get when you carry ½ or 1 pound weights on your walks. *See note below about consulting your doctor before doing this, especially if you have pain in your arms or hands.

  8. You can walk out your door and enjoy discovering all sorts of interesting things right in your neighborhood. Be sure you have comfortable shoes that fit well and give your feet proper support.

*Never start a new exercise program without consulting either your physician or another expert who can evaluate your condition and any limitations. Take it easy at first and build up to longer and longer exercise periods over time.

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