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HowToPreventHeartDisease.com |
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How to Control Diabetes and Hence Prevent Heart Disease? Imagine the lifestyle of a housewife who regarded a leisurely walk to the market as exercise and featured fried food in most of her meals. Yet she was forced to have a total change of lifestyle after she was diagnosed with Type-2 diabetes many years ago. The housewife in her 70s admitted that she hardly work out in the past, but now she has 3-hour-long brisk walking in the morning and evening on a daily basis. Meanwhile, she also opts for healthier and more nutritious foods like oats. In other words, she undergoes a sound lifestyle change. She is just a good example of how diabetics can control their chronic condition more effectively. Diabetes is often associated with other problems such as high blood pressure and high cholesterol. If the condition is not appropriately managed, one might even end up with heart disease as diabetes has long been identified as one of the risk factors for heart disease. No doubt medication could help control the blood sugar levels for diabetics, lifestyle changes are equally important. A diabetic should monitor his or her overall food consumption. Weight reduction is necessary if he or she is overweight. In the meantime, it is necessary to maintain or start a regular exercise routine, and to be more consistent with mealtimes. Besides carbohydrates, diabetics must also watch their salt and fat consumption.
Exercise could lower a diabetic’s glucose levels by improving his or her ability to utilize both glucose and insulin. Some health experts recommend at least 150 minutes of moderate-intensity aerobic exercises, which include brisk walking and swimming, to be divided over a week. If one is going to exercise only 3 times a week, then he or she should do it on non-consecutive days as the beneficial effects of exercise on sugar levels could last up to 48 to 72 hours. People with Type-2 diabetes are also advised to include resistance training up to 3 times a week into their exercising program. Simple weight lifting and working out with a resistance band are 2 good examples of resistance exercises. If one could carry out such exercise regularly and at moderate to high intensities, his or her muscle fitness could be increase. It would also improve insulin sensitivity and so is the glucose control for diabetics. According to a physiotherapist, starting with resistance bands is probably a good way for beginners to get started because resistance bands are portable, straightforward and easy to learn. Before starting any exercise program, however, it is important for diabetics to discuss with and seek approval from their doctors. After getting the go-ahead sign from their doctors, diabetics might want to take a look of the following tips on lift weighting program. One should always begin with the lightest weight that can be lifted for 6 to 10 repetitions (one set) comfortably. Once this weight could be tolerated well, then repetitions should then be increased to 10 to 15 and then 15 to 20 in 1 to 2 weeks. Later on, the number of sets can then be increased from 1 to 2 or 3, and a heavier weight could be utilized. Just like the housewife mentioned at the outset of this article, her motivation to adopt a healthy lifestyle has helped her diabetes well under control. This would also reduce her risk of developing into other complications including heart disease.
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