Type 2 Diabetes - Physical Activity for Improving Brain Function
A sedentary lifestyle is a major risk factor for people diagnosed with Type 2 diabetes. As we age brain function can suffer, especially in Type 2 diabetics. According to the Journal of Gerontology Series A: Biological Science and Medical Science in September 2016, physical activity can help fight brain problems associated with this form of diabetes in older individuals. The Journal reported on a study from Wake Forest University and several other research institutions in the United States...
a total of 416 individuals with Type 2 diabetes, and
1,061 nondiabetics
were included in the study. They were divided randomly into physical activity and sedentary groups. After two years both the Type 2 diabetics and the nondiabetic participants in the physical activity group, increased their walking speed. The diabetic participants in the physical activity group improved on tests of memory and overall brain function.
The Centers for Disease Control and Prevention (CDC) recommend either...
5 hours of moderate level aerobic exercise, or
2 hours per week of vigorous and muscle-strengthening activity
working all the muscles two days per week.
Aerobic exercise is the kind that increases the heart and breathing rates. Aerobic exercise is great for the heart and blood vessels and leads to better fitness. Fitness is defined by the amount of oxygen taken in and used.
Moderate aerobic exercise might include...
walking briskly,
bicycling 5 to 9 miles per hour on a flat surface,
water aerobics,
fast ballroom dancing,
gardening.
During the moderate aerobic activity, you will feel your heart and breathing increase, and you will sweat. You can speak but not sing.
The vigorous aerobic activity might include...
running,
riding a bicycle 10 miles per hour or faster,
swimming laps,
hoeing and raking,
jumping rope.
Working all the major muscle groups includes your...
arms,
back,
chest,
abdomen,
hips, and
legs.
Lifting something over your head is good not only for the muscles in your arms and back but your vertebrae, helping to keep them from collapsing. Another activity for your back consists of holding your arms up at shoulder level, elbows bent, with your hands together in front. Move your arms back as far as they will go and forward again. Crunches are good for the abdomen. Lie on your back, feet flat on the floor. Cross your arms across your chest and curl up.
Consider joining a gym where trainers can show you how to use gym equipment and stay safe.
Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.
For nearly 25 years, Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body. Go to http://DrugFreeType2Diabetes.com to learn about some of those secrets.
The answer isn't in the endless volumes of available information but in yourself.
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