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Help Control Your Diabetes With Exercise

People with diabetes are encouraged to exercise regularly for better blood sugar control and to reduce the risk of cardiovascular diseases. The reason for this is that muscles which are working use more glucose than those that are resting.

Muscle movement leads to greater sugar uptake by muscle cells and lower blood sugar levels.

Additional benefits of exercise include a healthier heart, better weight control and stress management.

Exercise is the common term used to describe any bodily activity that enhances or maintains physical fitness and overall health and wellness.

Regular exercise may help lower your blood sugar levels and reduce your risk of diabetes-related complications.

Do you feel like you're hitting a brick wall? You have been eating well and taking your medicine or insulin as directed. But you can't seem to get your blood sugar levels as low as your doctor wants. A crucial element may be missing from your diabetes management plan: Exercise.

How exercise helps diabetes

If you have diabetes, your body either does not make enough insulin or it can't use the insulin it makes. But when you exercise, your body becomes more responsive to insulin. It takes less insulin to keep blood sugar levels in the normal range. Exercise helps the body move sugar to where it's supposed to go – the cells – instead of lingering in the blood.

Better blood sugar control does not end when the treadmill stops. Your body reaps these health benefits during your workout and for several hours after. Over time, exercise may help people with type 2 diabetes reverse their resistance to insulin. This is because physical activity helps the cells better respond to insulin.

The health benefits

Being physically active has many benefits. Because you have diabetes, you're at greater risk for other complications in the long run. This includes heart and kidney disease, and nerve and eye damage. Exercise may help cut the risk of these diseases, too. Regular exercise leads to:

• Better blood sugar control
• Lower blood pressure and bad (LDL) cholesterol
• Higher good (HDL) cholesterol
• Improved circulation
• Weight loss (if you are overweight)
• Reduced stress levels
• More energy
• Stronger heart, muscles and bones

Watch your blood sugar closely

People with diabetes need to be extra careful when they exercise. Always test your blood sugar before you start your workout. Then test it again during and after exercise. This will help you see what effect physical activity has on your body.

Do not exercise if your blood sugar is too low or too high. Your doctor can tell you the safe range of blood sugar levels for exercise. It is very important to know safe blood sugar levels for exercise when you take insulin or other diabetes medications.

Hypoglycemia. The more active you are, the lower your blood glucose levels may drop. If these levels drop too low, though, you can have a low blood sugar reaction (hypoglycemia).

Symptoms of hypoglycemia include:

• Feeling shaky
• Weakness
• Dizziness
• Irritability

Keep a healthy snack and other low blood sugar supplies nearby during exercise. If you exercise for a long time at a high intensity, you may need to eat a snack during your workout. Talk to your doctor about a hypoglycemia prevention and treatment plan.

Hyperglycemia. You should not exercise when your blood glucose levels are too high (hyperglycemia). When you have high blood sugar, your body breaks down fat to make up for the missing insulin. This process produces ketones, a dangerous compound. You can become very sick when ketones build up in your blood. Doctors often suggest checking for ketones if blood sugar is high. Do not exercise if you are positive for ketones.

Tips to get started

• Check with your doctor before you start any exercise program. Your doctor will evaluate you and offer safe exercise options. You may have limited exercise choices if you have certain diabetes complications. If you have nerve damage in your feet, for example, your doctor may suggest swimming instead of walking.
• Start slow. Gradually increase the amount of time and intensity of your workouts. Begin with five to 10 minutes at a time and work up to 30 minute sessions, most days of the week.
• Find an activity you enjoy. Try biking, dancing or hiking.
• Check your feet after each workout. If you notice any sores or blisters, let your doctor know. Wear comfortable, well-fitting shoes to reduce the risk of foot problems.
• Drink water before, during and after being active to prevent dehydration.

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20 Minutes Workout for spot reduction: Thighs tonning

If you have every tried to tone your thighs, you are most likely aware that this can be a very difficult process. Sometimes it seems that no matter what you do, these muscles don't want to cooperate. In order to ensure optimal results, be sure to do a combination of exercises that target these muscles, including squats, leg lifts, and leg extensions.

Squats

Squats are one of the all-around best exercises that can be used to tone your thighs. To perform a squat, start by standing with your back flat against a wall and your feet slightly in front of the wall and one foot apart. Take a deep breath, and as you inhale your breath, lower your rear end towards the ground. As your knees approach a 90 degree angle, exhale your breath, and push yourself back up to your starting position. Do ten repetitions of the squat, rest, and do another set of ten squats for best results.

Leg Lifts

Leg Lifts are another great exercise that can be done with little difficulty and is extremely effective as toning and shaping your thighs. To perform this exercise properly, start by laying down on your right side on an exercise or yoga mat. Rest your right elbow on the ground, with your hand resting in your hand. Take a few deep breaths. As you exhale your breath, use the muscles in your thighs to kick your right leg up towards the sky as high as possible. As you inhale your breath, slowly lower it back down to the starting position. Perform ten repetitions of the exercise, and take a short break. Do two sets of the exercise with each leg in order to ensure optimal results.

Leg Extensions

Leg Extensions are another strength training exercise that can be used to tone the thigh muscles. To perform this exercise, start by laying on your stomach on an exercise or yoga mat. Make sure that your legs are fully extended behind your body. Rest your arms by your sides, or extended out and away from your body. Take a deep breath. As you exhale your breath, use the muscles in your thighs to extend your legs up towards the sky. Inhale your breath, and slowly lower your legs back to the floor. As with the other exercises described above, perform two sets of ten repetitions of the exercise in order to ensure optimal results.

Walking
Finally, walking has been found to be a great form of cardiovascular exercise that can be effective at toning the thighs for those who are not interested in performing strength training exercises. When starting a walking program, be sure to start slowly and gradually work your way up. Start walking for 10 minute increments, and gradually add five minutes each session as the original time becomes more and more easy.

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20 Minutes Workout for spot reduction:Facial Exercises for Forehead and Frownlines

Help Reduce Those Pesky Frown lines

No one wants frown lines. Doing forehead exercises regularly will reduce the frown lines you already have and help prevent future frown lines.

1. Sit up straight and face forward. Bring your eyebrows down over your eyes and wrinkle your nose as far up as possible while also flaring your nostrils. Hold this position for a count of 10. Relax and repeat 5 times.

2. Frown as much as possible and try to bring your eyebrows over your eyes while pulling the eyebrows toward one another. Then lift your eyebrows as far as possible while opening your eyes as far as possible. Repeat 5 times.

3. Lie on your bed facing the ceiling with your head hanging off the edge and open your eyes very wide. Relax and repeat 10 times.

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20 Minutes Workout for spot reduction:Facial Exercises for Cheeks

Plump Up the Muscles in Your Cheeks for a Youthful Look

The cheek area is often overlooked. As you age your cheeks lose their fullness and begin to sag. This not only ages your face, but it also gives you a tired and worn out look. Look younger and refreshed by doing these cheek exercises.

1. Sit up straight and face forward with your lips closed but relaxed. Pucker and pout your lips using the muscles in your cheeks. (Feel with your fingers to make sure you are using your cheek muscles.) Hold this position for a count of 10. Relax and repeat 10 times.

2. Make a relaxed smile with your lips closed. Now suck in your cheeks on to your teeth. Hold this position for 10 counts. Relax and repeat 10 times.

3. Pout your top lip and turn the corners of your lips upwards, while moving your cheek muscles towards your eyes. Try to get your top lip to touch your nose. Hold this position for 10 counts. Relax and repeat 5 times.

4. Smile as widely as possible, while keeping your lips closed. Try to make your mouth corners touch your ears. Next wrinkle your nose. Your cheek muscles should move upwards and you should be able to feel these muscles working. Hold for 5 counts. Relax and repeat 10 times.

5. Keep your teeth and lips closed and blow air under your top lip and keep it there for 10 counts, then move it to your left cheek, hold for 10, to your lower lip, hold for 10 and then to your right cheek while holding it for a count of 10. Repeat 5 times.

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20 Minutes Workout for spot reduction: 

Facial Exercises for Eyes

Lift and Firm the Eye Area with Free Eye Facial Exercises

All women dread getting crow's feet. Of course doing routine eye exercises will reduce crow's fee, the fine lines that appear around the eyes. But doing eye exercises regularly will also reduce eyelid sagging and the fine lines between your eyes.

1. Press two fingers on each side of your head (at the temples). With your fingers still gently pressing, begin opening and closing your eyes rapidly. Repeat 5 times.

2. Sit up straight with your eyes closed and relaxed. While keeping your eyes closed, look down and then look up as far as possible. Repeat the exercise 10 times.

3. Sit up straight with your eyes open and relaxed. Lift your eyebrows while also closing your top eyelids until they are halfway closed. Open your eyelids wide until the white of your eye shows over your iris. Repeat 5 times.

4. Sit up straight and look forward with your eyes open. Look up then down, while keeping your head still. Repeat 10 times. Now do the exercise while looking left and right. Repeat this 10 times.

5. Sit up straight with your eyes closed and relaxed. Keep your eyes closed while lifting your eyebrows and stretching your eyelids down as far as possible. Hold this position for 5 counts. Relax and repeat 5 times.

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20 Minutes Workout for spot reduction

Reduce the Fine Lines Around Your Mouth with Free Lip Facial Exercises

Lips always give away a person's true age. As we age our lips lose their fullness. Lip thinning ages your face beginning as early as your thirties, long before those pesky lines begin to appear around your mouth. Doing lip exercises regularly helps develop the underused muscles around your mouth, thus strengthening the muscles that create your lips' outline. Lip exercises also increase blood flow to the lips, which helps plump them back out.

1. Pucker your lips slightly and when in this puckered position try using your mouth muscles to bring the corners of your mouth together as close as possible. Keep your lips in this position for 5 counts. Relax and repeat 5 times.

2. Sit up straight and face forward. Purse your lips together. Lift your pursed lips towards your nose and keep them there for 5 counts. Relax and repeat 5 times.

3. Sit up straight and face forward. Keep your lips closed and teeth together. Smile as broadly as possible, without opening your lips. Hold this position for 5 counts. As you relax, start puckering your lips in a pointed kiss. Keep there for 5 counts. Relax. Repeat the entire exercise 10 times.

4. Move your lips into a puckered kiss and while relaxing the kiss, keep your lips closed and curl your lips into your mouth across your teeth. Hold this position for a count of 10. Repeat 5 times.

5. Sit relaxed with your lips barely open. Pucker your lips outwards. While your lips are in the outward position, move your puckered top lip towards your nose. Hold this position for 10 counts. Repeat 5 times.

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20 Minutes Workout for spot reduction: Flabby back

Exercise 1: Sit or stand straight. Now, lift your right arm, fold it behind your head and try to touch your left palm with your right palm folding your left hand behind your back as shown in the pic and stay in this position for 30 sec, then release. Initially you won’t be able to touch your palm so try this attempt slowly. Repeat the same for the other arm. Repeat this 5 times for each side.

Exercise 2: Sit or stand straight. Now, lift both your arms and holding each other stretch as much as possible. With the same posture try and bend sideways and give jerks, count 16 and change side. Repeat the same for the other side as well. Repeat the same process 5 times each side. 

 

Exercise 3: Sit with both legs stretched apart. Now fold your right leg keeping your left leg stretched straight. Bend yourself side ways to touch your left toe with right palm as shown in the pic. Now with the same position stay and give jerks, count 16 and repeat it for the other side. Repeat the whole process 3 times each side.

Soumen’s Workout

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