March 21 is American Diabetes Day, a time devoted both to
raising awareness of, and fighting against, this disease. In
her new book, EXERCISES FOR DIABETES Erin O'Driscoll, RN, MA,
helps people with diabetes take control of their bodies and
gain strength, courage, and confidence.
Over 18 million Americans have some form of diabetes. In
addition to diet and insulin regulation, there is one thing
every diabetic can do to take control of their health:
Exercise.
Study after study has shown that exercise can lower blood
glucose, blood pressure, and cholesterol. It reduces the risk
of heart disease and stroke, relieves stress, and strengthens
the heart, muscles, and bones. Exercise also helps insulin
work better, improves blood circulation, and keeps joints
flexible.
There are several different modes of exercises that are
important to diabetics - aerobics, strength training,
warm-ups, and cool-downs. Aerobic exercise strengthens the
heart and keeps the exerciser's muscles warms. Strength
training builds endurance, while improving both joints and
muscles. Warm-ups and cool-downs are essential for the safety
of the exerciser. EXERCISES FOR DIABETES gives various
examples of each with easy to follow pictures and detailed
instructions.
Here are some of the exercises O'Driscoll recommends:
Aerobic Tap Backs: Start with your feet together. Tap your
right foot to the back and return in to center, tap your left
foot back and return it to center. Alternate tapping the right
and left foot to the back as you press both arms to the front.
Lateral Raises for Strength: Start with your arms at your
sides and your feet shoulder length apart. Stand tall with
your head in line with your spine. Keep your hips neutral.
Raise your right arm to the side, up to shoulder height, pause
at the top, and slowly lower the arm back down to your side.
Repeat with the left arm. Alternate lifting and lowering the
right and left arms.
Warm-up or cool-down with a back rotation stretch: Lie on your
back and slowly drop both knees to the right side. Let your
arms reach out to the opposite side and turn your head in the
direction of your arms. Holding the stretch, slowly bring your
knees to the center and then gradually drop them to the
opposite side. Again, the arms reach out in the opposite
direction.
EXERCISES FOR DIABETES is available in bookstores everywhere,
or by calling 1-800-528-2550.
