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Health Tips: 10 Muscle Moves to Help Tame Diabetes
2016-05-12 16:27:34

What is diabetes?
To answer this question, we need to understand the process of producing insulin. When you eat, your body transfers food into sugars, or glucose. Insulin serves as a “key” to open your cells, to allow the glucose to enter -- and allow you to use the glucose for energy. Your pancreas is supposed to produce insulin but with diabetes, this system does not work. This condition is called insulin resistance. This causes high blood sugar which produces the classical symptoms of polyuria (frequent urination), polydipsia (increased thirst), and polyphagia (increased hunger). Diabetes is also a leading cause of blindness, kidney failure, amputations, heart failure, and stroke.
Diabetes afflicts more than 380 million people throughout the world. The World Health Organization estimates that by 2030, those numbers will more than double.
 
How to tame diabetes?
There are several ways to control your diabetes, one of them is through doing regular physical exercise which helps to maintain a healthy weight. Furthermore, sufficient physical exercise increases cells’ sensitivity to insulin, preventing and probably reversing insulin resistance.
Strength training helps to control your blood sugar and simple moves done regularly can stimulate your muscles allowing them to absorb more glucose. You'll also burn more calories, day and night, as you get stronger. Your mood, cholesterol levels, and blood pressure may improve, too.
 


Let’s get started!
It is suggested that most people with diabetes should aim for strength training at least twice a week, followed by doctor’s advice. Because each person is different, your doctor may recommend a different exercise frequency. While these are tips and general health information, nothing replaces your doctor. Those people are also advised to do heart-pumping cardio exercises, such as jogging, swimming, and cycling – either 5days a week for 30 minutes each or 3 days for 50 minutes. You need to stretch a bit  both before and after to prevent muscle injury and to become more flexible. If you would like to obtain a solid routine or tips on technique, please check with a certified trainer.
 
 Your strength training routine 
You are suggested to learn 10 at-home exercises that would work your major muscle groups and for each one, you should begin with one set doing 8-15reps. It is recommended to rest for at least 30 seconds before you do the next exercise. Resistance bands or light dumbbells are a great start. You are able to focus on lifting and lowering the weights with smooth, controlled movements. After you are comfortable with dumbbells, switch to slightly heavier weight.
 
Upper body: standing bicep curls
To start, you are advised to hold a dumbbell in each hand standing with your palms facing your thighs, followed by squeezing your biceps as you lift the weights. On the way up, your forearm should rotate so your palms would end up facing your shoulders at the top, then lower the weights slowly to the starting position. When lowering your weights, maintain control all the way down instead of dropping your hands. This is poor form and can lead to injury.During the exercise, you need to control your muscles from start to finish.
 
Upper body: tricep extensions
 For this exercise, stand with one foot slightly in front of the other and hold a single dumbbell with both hands wrapped around the handle. Then slowly raise the dumbbell over your head with straight elbows as you raise the weight. When the weight it just above your head, slowly bend your elbows and lower the weight behind your hand.Your upper arms should be straight and still, vertical to the floor. Be sure that your back is straight while doing this exercise.

Upper body: shoulder press
 You can do this move sitting or standing. First, hold a dumbbell in each hand and raise them until they are level with your ears. At this point, your elbows should be bent at a 90-degree angle from your shoulder, to elbow, to your hands. This is your starting position. Now push the weights up, until your arms are fully extended and then slowly lower to the starting position.
 
Core: classic crunch
 To start lie on your back; feet flat on the floor and knees bent with your hands behind your head. Your elbows should be on the floor pointing outward, and stay there throughout the exercise. This is following by squeezing your abs and lifting your shoulders and upper back off the floor. Finally, lower your body to the floor, slowly maintaining control as you come back to the floor.
 
Core: plank
 To start, lay face-down with your elbows directly under your shoulders; palms down and your toes tucked under your feet. From this starting position, you can tighten your abs and back muscles as you lift your torso and thighs off the floor. Your body weight is supported by your forearms and toes. You should hold this position for 10-15 seconds or more. Remember to keep the back straight as you slowly lower to the starting position flat on the floor. 

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