Diabetes and Keeping Fit For Dummies by American Diabetes Association

Author:American Diabetes Association [Colberg, Sheri R.]
Language: eng
Format: epub
ISBN: 9781119363262
Publisher: Wiley
Published: 2018-01-29T00:00:00+00:00

Focusing on getting a fit core

Core training is just specialized resistance training that focuses specifically on increasing the strength of your core muscles — primarily your abdominal and back muscles but also your butt and upper leg muscles. Having a strong core makes doing a variety of daily activities and preventing falls easier.

Chapter 21 features ten easy resistance exercises you can do anywhere that build a strong core.

Balance exercises

You may think your balance is fine. More than likely, though, you may start feeling less steady on your feet as time passes. Try tying your shoelace by lifting that foot while standing solely on the other one to find out how good your balance really is.

If you’re over 40, your balance is already on the decline. It’s not your fault; it’s just a natural result of getting older.

You can fight back and get better balance. Studies have shown that doing balance training can reduce your risk of falling, even if you’ve more unstable on your feet due to losing some of the feeling in your feet from neuropathy. Group exercise classes, including resistance and balance training and tai chi, reduce falls by almost 30 percent in older adults with diabetes.

You can also try to boost your balance with alternative training like yoga and tai chi, both of which can also improve blood glucose, cholesterol, and body fat, at least in adults with type 2 diabetes. Tai chi — which is the foundation for all martial arts forms — may even help with your symptoms of neuropathy and improve your quality of life.

Lower-body resistance training also doubles as a type of balance exercise, so include exercises that target your legs and body core.

Chapter 12 has many more easy balance exercises, but you can start doing this very simple balance exercise anytime:

Hold onto a table or stationary chair with both hands while standing on one leg. When you feel stable in this position, slowly release one of your hands. Stand there until your leg muscles feel tired. Do this exercise two to three times a day on alternating feet, and within a couple of weeks or months, your balance will rapidly improve.

If this exercise is too easy for you, try holding on with just one fingertip or not at all. If you’re still not challenged enough, try doing it with your eyes closed (with or without hands).

Download

Copyright Disclaimer:
This site does not store any files on its server. We only index and link to content provided by other sites. Please contact the content providers to delete copyright contents if any and email us, we'll remove relevant links or contents immediately.