This article is about your heart. We discuss cardiorespiratory, or aerobic exercises.
What is aerobics?
“Aerobic” comes from the Greek “with air”. When doing aerobic exercises, this means that you inhale a lot of air and give a lot of oxygen to your heart and your muscles (anaerobic means that you do exercises so hard that you get out of breath after only moments). Aerobic exercises are also called “cardio,” or endurance exercises. All of these terms mean that you perform an exercise that increases your heartbeat, and your breath increases to an intensity that you can comfortably maintain for a duration of more than a few minutes. The key to aerobic exercise is to be able to maintain.
What are aerobic activities?
Virtually all the activities you do can be aerobic. Walking, running, cycling, swimming, dancing, skating, jumping rope, and other activities are aerobic if you can keep the activity comfortable for more than a few minutes. However, all the exercises mentioned could be anaerobic (airless) if you do them so hard and fast that you have to stop and catch your breath after only a few minutes. Remember keeping is the key word to remember when it comes to aerobic exercise. A rule to remember when doing aerobic exercises is that you feel “warmed and noticeably out of breath” when you do them.
Why do aerobic exercises?
Aerobic exercises are important for a multitude of reasons. Here are a few:
- Control of blood glucose
- Reduced risk of high blood pressure, heart disease, and premature death
- Control your weight
- Decrease of stress
- Improved immune system and increased resistance to disease
- Reduced risk of colon and breast cancer
Accumulate thirty minutes of moderate-intensity physical activity, most if not every day of the week.
Accumulate means that you can do these activities in two 15-minute sessions or three 10-minute sessions during the day, or a 30-minute session if you prefer. Moderate Intensity means that you should be “warmed up and slightly out of breath” when doing these activities. This is a lifestyle recommendation designed to help you incorporate physical activity into your day-to-day activities. This is a good alternative for people who cannot follow a more rigorous exercise plan.
Here are some ways to accumulate 30 minutes of physical activity during your busy day.
- Take the bus less time and walk more
- Park your vehicle further away from the store where you are going
- Climb the stairs instead of taking the elevator
- Take a walk before or after dinner or dinner
- Wash your car by hand
For people with diabetes, the effect of lowering blood glucose during exercise lasts approximately one day. So your doctor might encourage you to exercise every day. If you take insulin, you should try to exercise at the same time each day. In this way, your insulin dose can be adjusted according to your exercise, and you will be less likely to experience episodes of hypoglycemia.
How to start
Here are my recommendations:
- Set weekly goals because goal setting is a proven way to change behavior
- Be as specific as possible with your goals. Choose the activity you will do, the days of the week, the time of day and the number of minutes of the activity.
- Be as realistic as possible. There is no benefit in trying to make up for years of inactivity with an unrealistic goal like walking a marathon on the first day, while the longest walk you’ve made in years is from the door of your home to your home. car. Start with 5 minutes of activity if that’s what you can accomplish. You can always add some later.
- Be realistic with your program. Do not plan to ride a stationary bicycle at 7:30 pm Thursday if it’s the night you usually work later. Make sure your plan is successful.
- Write down your goals in your appointment book (or any other type of reminder) so that you know exactly when and what you plan to do. Do not rely on spontaneity if you are just starting out, or if you have already struggled with your good intentions in the past. Remember that setting goals, it works!
- Keep a record of your progress and set goals each week. I like to put golden stars on my patient’s goal sheets when they follow them. It’s amazing to see how people get excited about a little golden star!
- The most important thing is to start (this is also often the hardest thing), and once you’ve done it, you’ll be stunned to realize how you’ll feel better after just a few minutes of activity.
Choice of activities
Any activity is beneficial if you do it. Walking is easy because you can do it virtually anywhere and it does not require additional equipment (except for a good pair of shoes). But choose any activity that suits you.
Increase in physical activity
Once you have been doing aerobic activity for only a few weeks, you will notice that you will experience less sensation of being out of breath and that your daily activities will require less effort. You will then be ready to increase your activities when this happens. Follow the 10% rule to increase your activity. For example, if you were walking for 10 minutes in the last week, increase your walking time to 11 minutes in the next week.
As with any exercise, there are risks, but they can be managed with a little care. Here are some tips for exercising safely.
- Talk to your doctor before starting an exercise program. While some people with diabetes may follow a more rigorous exercise program, for many, a moderate program may be more appropriate.
- Always take care to warm up and calm down. Start with a 3-5 minute period of easy activity before increasing the pace, and always finish with another 3-5 minutes of light activity to catch your breath and allow your heartbeat to return to the normal.
- The activity will be effective if you maintain a level that makes you feel “warm and slightly breathless”. There is no benefit in pushing your body into a state of fatigue and weakness.
- Your blood sugar may go down after a session of aerobic exercise, so take a reading of your blood glucose before and after the exercise period. Your doctor can help you adjust your insulin dose and / or your food so that you do not experience episodes of hypoglycemia after your workout.
- Avoid exercise if your blood glucose level is below 80 mg / dL or above 250 mg / dL and there is an absence of ketone bodies.
- Always have glucose tablets on hand during the exercise period.
- The risk of having heart problems during a moderate-intensity aerobic session is very rare, but if you experience chest pain during exercise, stop immediately and contact your doctor.
And you are ready!
So you are now ready. Aerobic exercise is simple and easy. The most important thing is to start. No matter how much time you spend exercising, what is important is that you do something. You can always increase your time later. For those who have already started, keep going! Exercise may be the best thing you can do to keep yourself healthy and keep your diabetes up to date.