EXERCISE FOR DIABETES PATINET

Some known facts:

1. short bursts of physical activity only burn up glucose. To get rid of fat you need to exercise for atleast 30 minutes every day, about four times a week.

2. Exercise causes imporvement in insulin action leading to better control of diabetes.

Wram up phase (5Minutes)

1. Reach Stretcher: stand erect with feet 12 inches apart. Raise and stretch your arms upwards. Count ten and bring your arms down. (Repeat three times).

2. Neck Roller: Tuck chin in towards chest. Slowly turn head to left, pointing chin up and roll your head until you make a circle. Do three circles on each side.

3. Toe Toucher: Stand straight with feet 12 inches apart. Slowly bend over, keeping knees slightly bent. Stretch down. Hold down for ten counts. Rise slowly and repeat three times. (Before attempting this exercise, consult your doctor if you have a back problem).

Cardiovascular Phase (20 Minutes):

Start by walking about 1 km in 20 minutes. Your pace should go up to about 2 kms in 20 minutes in about two months. Maintain this pace.

Some tips on walking: Wear a comfortable pair of shoes. Maintain your head and chest erect. Let your arms swing freely from shoulders. Let your legs swing freely from your hips. Find indoor locations for rainy seasons. Contact your doctor if you develope leg cramps.

Alternatives to walking in cardiovascular phase (for a minimum of 20 minutes):

1. Tennis or Badminton

2. Cycling: Aim for a speed of 15kmph at the end of two months.

3. Jogging: Aim for a speed of 10kmph at the end of two months.

Cool Down phase (5 minutes): Reduce the pace of your activity. You could repeat the exercise of the arm up phase.