GOALS:
It's extremely important to have goals to strive to attain when implementing an exercise routine. You will have to be committed to your goals and to leading a healthy life style if you wish to see improvements. Remember, no matter how small the achievement or improvement, you are making POSITIVE changes! Here are examples of goals that can be attained with lifestyle intervention and an exercise routine:
It's extremely important to have goals to strive to attain when implementing an exercise routine. You will have to be committed to your goals and to leading a healthy life style if you wish to see improvements. Remember, no matter how small the achievement or improvement, you are making POSITIVE changes! Here are examples of goals that can be attained with lifestyle intervention and an exercise routine:
Incorporate physical activity into a daily lifestyle
Normalize blood sugar levels
Manage body weight/ attain a healthy body fat%
Minimize diabetic complications
Improve cardiovascular fitness, strength, flexibility, and CVD risk factors!!!
Normalize blood sugar levels
Manage body weight/ attain a healthy body fat%
Minimize diabetic complications
Improve cardiovascular fitness, strength, flexibility, and CVD risk factors!!!
General Exercise Recommendations for Individuals with Type II DM:
From the American Diabetes Association (ADA) and the American College of Sports Medicine (ACSM)
"To improve glycemic control, assist with weight management and reduce risk of CVD, perform 150 minutes per week of moderate-intensity aerobic physical activity and/or at least 90 minutes of vigorous aerobic exercise"
Frequency:
-Initially, individuals who have been inactive should engage in only low-to-moderate intensity exercise.
-It is recommended to exercise at an intensity corresponding to percent heart rate reserve (HRR). Heart rate reserve is the difference between your max heart rate and your resting heart rate.
- Physical activity should be distributed over 3-5 days per week with NO MORE than two consecutive days without any physical activity
-Initially, individuals who have been inactive should engage in only low-to-moderate intensity exercise.
-It is recommended to exercise at an intensity corresponding to percent heart rate reserve (HRR). Heart rate reserve is the difference between your max heart rate and your resting heart rate.
- Individuals with diabetes and low functioning capacity, and/or suffers from diabetes related complications (DRCs) are recommended to exercise at an intensity corresponding to 40-60% of their heart rate reserve. (On a rate of perceived exertion scale, this would be considered 'fairly light' to 'somewhat hard exercise').
- Individuals without history of DRCs and whose function are not limited are recommended to exercise at intensities corresponding to 50-75% HRR. (On a rate of perceived exertion scale, this would be considered 'somewhat hard' to 'hard' exercise).
Calculating your Heart Rate Reserve (HRR)
50% = (.50 x HRR) + RHR 60% = (.60 x HRR) + RHR 75% = (.75 x HRR) + RHR Example:
Individual with Type II DM, Age 42 with morbid obesity and a resting heart rate of 88 bpm:
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***It is very important for individuals with diabetes to adequately warm up before exercise and cool down following exercise for 5-10 minutes before completely stopping to ensure gradual raise and return of heart rate and blood pressure***
Mode of Exercise:
From the American Diabetes Association (ADA) and the American College of Sports Medicine (ACSM)
Aerobic Training
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Resistance Training
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Recommended 3-5 days per week:
Stretching
Recommended at least 2-3 days per week:
Neuromuscular Exercise
Neuromuscular training is exercise that increases balance, agility, and proprioception. It is recommended for untrained individuals and those at high risk for trip/fall injuries but it is highly beneficial to anybody!
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Recommended 2-3 days per week:
Read the article below for more information on resistance training!
"Some quit due to slow progress. Never grasping the fact that slow progress... is progress." |
Citations:
Ehrman, Jonathan K. ACSM's Resource Manual for Guidelines for Exercise Testing and Prescription. 6th ed. Philadelphia: Wolters Kluwer Health/Lippincott Williams & Wilkins, 2010. Print.
Ehrman, Jonathan K. ACSM's Resource Manual for Guidelines for Exercise Testing and Prescription. 6th ed. Philadelphia: Wolters Kluwer Health/Lippincott Williams & Wilkins, 2010. Print.