PHASES of EXERCISE :
1. WARM UP PHASE (5 min):
- Stretching Exercises: Stand Erect (feet 12” apart) and slowly raise your arms upwards (10 sec) and bring them down slowly.
- Neck Rolling: Slowly roll your head clockwise / anti-clockwise making a full circle (5 circles on either side).
- Toe Touching: Stand erect, bend forward (keeping your knees straight) and then rise slowly (repeat 3 times). Reduce the pace of your activity and just lie down
2. CARDIOVASCULAR PHASE30 - 40 min):
Start walking at a slow pace (1-2 kms/30 min) and then gradually increase the pace (brisk walking or wagging 4-5 km/30 min). Other exercises besides walking are: playing tennis & badminton, cycling (10-15 km/hr), jogging (6-10 km/hr).
3. COOL DOWN PHASE (5 min):
Reduce the pace of your activity and repeat the exercises for warm up phase or just lie down & relax.
Grades of Intensity :
- LIGHT: Walking at medium pace, Gardening, Light household work, Bowling or Golf
- MODERATE: Brisk walking, Jogging, Social dancing or Bicycling on a flat surface
SEVERE: Running, Cross-country Skiing, Trekking, Climbing or Bicycling on an upslope.
Benefits of Exercise:
- Helps in Better Control of Glucose due to increased utilization during exercise as well as by improving insulin sensitivity.
- Improves Cardiovascular Performance and strengthens the heart.
- Improves Physical fitness and Stamina by providing more energy and strength.
- Reduces Muscle Pain by improving blood supply and oxygen delivery to muscles.
- Reduces Heart Attack risk by decreasing heart rate and blood pressure
- Helps in Loosing weight
- Helps in controlling your Lipids (decreases Triglycerides & Total Cholesterol; and increases HDL cholesterol)
- Improves Immune System of the body
- Reduces Stress, Anxiety and Depression.
- Improves Self-Esteem, Confidence and overall Mental Health
- Improves Sleep
- Improves sense of well-being, keeping fatigue away.
- Improves the Mood and the Vitality
- Increases the Life Span
AVOID Exericise if you have:
- High Blood Glucose (>300mg %)
- Nerve damage (Neuropathy)
- Retinopathy (Proliferative)
- High Fever
- Ketones present in urine
